(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
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4 (about 500g) white fish fillets (like ocean perch, blue eye or sea perch)
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65g (1/4 cup) pesto sauce
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500g fresh tomatoes, coarsely chopped
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1/2 small red onion, diced
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1 tablespoon olive oil
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1 tablespoon balsamic vinegar
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Salt & ground black pepper, to taste
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1 lemon, quartered (optional)
Method
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Step 1Preheat oven to 200C. Cut four 35cm square pieces of non-stick baking paper.
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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.
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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.
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Step 4Meanwhile: combine the tomatoes, red onion, olive oil and balsamic vinegar in a bowl. Season with salt and pepper.
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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
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956 kj
Energy
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13g
Fat Total
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2g
Saturated Fat
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2g
Fibre
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22g
Protein
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68mg
Cholesterol
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302.46mg
Sodium
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4g
Carbs (sugar)
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5g
Carbs (total)
All nutrition values are per serve
- Author: Kristen Anderson
- Publication: Australian Good Taste
Source: taste.com.au
