Blue-eye baked in parchment (low-fat)

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Blue-eye baked in parchment (low-fat)

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  • 0:10 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Low-fat cooking is made simple with these tasty fish parcels which pack a punch of flavour.

Featured in
Low kilojoule, Main recipes

Ingredients

  • 2 lemons
  • 2 limes
  • 4 x 150g blue-eye fillets (or other firm, white-fleshed fish)
  • 1 eggwhite, lightly beaten
  • 1 punnet cherry tomatoes, halved
  • 1/4 cup small black or nicoise olives
  • 4 bay leaves
  • 1/4 cup (60ml) white wine
  • Extra virgin olive oil, to drizzle

Method

  • Step 1
    Cut out 4 squares (30 x 30cm) of baking paper. Preheat the oven to 180°C.
  • Step 2
    Remove skin and pith from the lemons and limes, then slice the flesh into rounds 0.5cm thick.
  • Step 3
    Season the fish with salt and pepper. Brush the edges of the baking paper with eggwhite. Place a piece of fish in the centre of each sheet, scatter the tomatoes, lime, lemon and olives over the fish, then sit a bay leaf on top. Drizzle with wine. Fold over the edges of the paper and seal completely to form an airtight parcel, making sure to leave space inside for steam to gather.
  • Step 4
    Place the parcels on a baking tray and cook in the oven for 15 minutes. Remove from the oven, carefully open each package and place on a plate.
  • Step 5
    Drizzle with extra virgin olive oil and serve with steamed potatoes.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sodium
  • Low sugar

Nutrition

  • 771 kj

    Energy

  • 3g

    Fat Total

  • 1g

    Saturated Fat

  • 3g

    Fibre

  • 33g

    Protein

  • 147mg

    Cholesterol

  • 290.79mg

    Sodium

  • 2g

    Carbs (sugar)

  • 3g

    Carbs (total)

All nutrition values are per serve
  • Author: Valli Little
  • Image credit: Ian Wallace
  • Publication: Taste.com.au

Source: taste.com.au

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