(2) Rate it
- 0:10 Prep
- 0:10 Cook
- 4 Servings
- Capable cooks
Baking fish inside the paper parcels keeps the flesh moist and enhances the flavours of this delicious main.
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Nutrition information, Main recipes
Ingredients
- 4 (about 500g) white fish fillets (like ocean perch, blue eye or sea perch)
- 65g (1/4 cup) pesto sauce
- 500g fresh tomatoes, coarsely chopped
- 1/2 small red onion, diced
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- Salt & ground black pepper, to taste
- 1 lemon, quartered (optional)
Method
- Step 1Preheat oven to 200C. Cut four 35cm square pieces of non-stick baking paper.
- Step 2Place a fish fillet on each piece of baking paper. Drizzle with 1/2 the pesto, turn the fish over and then drizzle with the remaining pesto.
- Step 3Fold the edges of the paper together to seal firmly. Place the parcels on a baking tray and bake in the preheated oven for 8-10 minutes or until the fish flakes when tested with a fork.
- Step 4Meanwhile: combine the tomatoes, red onion, olive oil and balsamic vinegar in a bowl. Season with salt and pepper.
- Step 5Serve the fish parcels with the tomato salad and lemon wedges, if using.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
956 kj
Energy
13g
Fat Total
2g
Saturated Fat
2g
Fibre
22g
Protein
68mg
Cholesterol
302.46mg
Sodium
4g
Carbs (sugar)
5g
Carbs (total)
All nutrition values are per serve
- Author: Kristen Anderson
- Publication: Australian Good Taste
Source: taste.com.au
