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Mediterranean fish parcels

Mediterranean fish parcels

A star rating of 3.9 out of 5.16 ratingsRate
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  • Preparation and cooking time
    • Cook:
    • Including 20-25 minutes in the oven
  • Easy
  • Serves 2

Savour the intense flavour of these low-fat treats

Nutrition: per serving
low insalt1.33g


  • 250g baby new potato , scrubbed
  • 1 tsp olive oil
  • 2 x 175g/6oz firm white fish fillets, such as haddock or whiting
  • 2 tsp sun-dried tomato paste or tomato purée
  • finely grated zest of 1 small lemon plus 2 tsp lemon juice
  • about 10 black or green olives
  • 1 tbsp capers , rinsed
  • 2 sprigs of fresh rosemary or thyme


  • STEP 1

    Preheat the oven to fan 170C/conventional 190C/gas 5. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.

  • STEP 2

    Take 2 large sheets of foil, about 30cm square, and brush the middle area of each sheet with the olive oil. Put a fish fillet on top and spread with the tomato paste. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.

  • STEP 3

    Lay a sprig of rosemary or thyme on top then loosely wrap and secure each parcel tightly to completely enclose the ingredients. You can prepare these up to half a day in advance and keep them in the fridge.

  • STEP 4

    Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork. Serve at once, with steamed green beans.

Recipe from Good Food magazine, June 2003

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A star rating of 3.9 out of 5.16 ratings

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