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Mediterranean fish parcels

Mediterranean fish parcels

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Rating: 4 out of 5.16 ratings
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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
HighlightNutrientUnit
kcal275
fat6.4g
saturates0.7g
carbs21g
sugars0g
fibre1.9g
protein34.6g
low insalt1.33g
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Ingredients

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.

Recipe from Good Food magazine, June 2003

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Overall rating

Rating: 4 out of 5.16 ratings
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