Mediterranean fish parcels

Mediterranean fish parcels

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(15 ratings)

Cook: 50 mins Including 20-25 minutes in the oven


Serves 2
Savour the intense flavour of these low-fat treats

Nutrition and extra info

Nutrition: per serving

  • kcal275
  • fat6.4g
  • saturates0.7g
  • carbs21g
  • sugars0g
  • fibre1.9g
  • protein34.6g
  • salt1.33g
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  • 250g baby new potato, scrubbed
    New potatoes

    New potatoes

    n-ew po-tate-oes

    New potatoes have thin, wispy skins and a crisp, waxy texture. They are young potatoes and…

  • 1 tsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 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



    Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…

  • about 10 black or green olives
  • 1 tbsp capers, rinsed
    Capers in bowl



    Capers are the small flower buds of the Capparis shrub that grows in the Mediterranean. As they…

  • 2 sprigs of fresh rosemary or thyme



    Rosemary's intense, fragrant aroma has traditionally been paired with lamb, chicken and game…


  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.

  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.

  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.

  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.

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Comments, questions and tips

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16th Jan, 2016
Low fat but high carb treat. So not so healthy.
14th Feb, 2014
Excellent! We don't like olives or capers so I used cherry tomatoes instead. I liked being able to prepare ahead.
13th Nov, 2012
Excellent! Basis for variations as well.
31st Oct, 2010
Left out the capers and used parsley instead of rosemary. Placed slices of lemon on the fish and a squirt of lemon juice and it was nice. The whole family ate it and enjoyed it.
7th Aug, 2010
I loved this recipe and plan to do it again using Monk fish or similar. My husband also enjoyed it but thought the taste of the cod was drowned but the flavour from the juices ( Question of taste). The fact that you can prepare it the evening before and chill overnight in the fridge is definitely a time saver and gives me a night off from cooking during the week.
1st May, 2010
I loved this it was so easy and tasty
16th Aug, 2009
Made this for me and my boyfriend, tasted lovely. Didn't bother putting in the olives or the capers as we didn't have any. Cooked in our fan oven (at 190 C), checked it after 15 mins to see how it was getting on, and it was already cooked. Would therefore recommend having a look at it earlier (depending on your oven/temperature) to make sure the fish isn't overcooked.
11th Aug, 2008
A great recipe. Easy to prepare and great tasting. Lots of different flavours.... almost like posh fish and chips!
23rd Feb, 2008
Would this recipe work using salmon??
28th Nov, 2007
Good, worked well. Hard to serve without breaking fish up.
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