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Trout & fennel parcels

Trout & fennel parcels

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

Try these trout parcels which are hugely rich in Omega-3

  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal339
fat7g
saturates1g
carbs35g
sugars3g
fibre2g
protein35g
low insalt0.03g
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Ingredients

  • 85g bulghar wheat
  • zest 1 lemon and squeeze of juice
  • ½ bunch dill , roughly chopped plus extra leaves to serve
  • 4 trout fillets, boneless and skinned
  • 1 small bulb fennel , thinly sliced
  • 4 spring onions , thinly sliced

Method

  • STEP 1

    Heat oven to 210C/fan 190C/gas 7. Heat a baking sheet in the oven. Cook bulgar wheat according to the pack, drain, cool and fork in lemon zest and dill.

  • STEP 2

    Divide bulgar wheat between 2 sheets baking parchment. Sandwich together 2 fish fillets and sit on top. Sprinkle over fennel, spring onions, lemon juice, and season to taste.

  • STEP 3

    Wrap the parcels and put on the hot baking sheet. Bake in the oven for 12 mins or until fish is opaque and feels firm, top with extra dill and serve.

Recipe from Good Food magazine, March 2006

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