Mediterranean fish parcels
Serves 2
Easy
Cook:
Including 20-25 minutes in the oven
Savour the intense flavour of these low-fat treats
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- 250g baby new potatoscrubbed
- 1 tsp olive oil
- 2 x 175g/6oz firm white fishfillets, such as haddock or whiting
- 2 tsp sun-dried tomato paste or tomato purée
- finely grated zest of 1 small lemonplus 2 tsp lemon juice
- about 10 black or green olives
- 1 tbsp capersrinsed
- 2 sprigs of fresh rosemaryor thyme
Nutrition: per serving
- kcal275
- fat6.4g
- saturates0.7g
- carbs21g
- sugars0g
- fibre1.9g
- protein34.6g
- salt1.33glow
Method
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.
