Italian fish parcels

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Italian fish parcels

(1) Rate it

  • 0:35 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

Cooking in paper keep the juices and flavour in. You can transfer this impressive meal to plates, or serve straight from the parcels for ease.

Featured in
Main recipes, Spring recipes

Ingredients

  • 8 (320g) chat potatoes, cut into 2mm-thick slices
  • 2 baby fennel bulbs, trimmed, thinly sliced, fronds reserved (see note)
  • 1 garlic clove, crushed
  • 4 (200g each) firm white fish fillets
  • 125g cherry tomatoes, halved
  • 1 teaspoon drained baby capers
  • 2 teaspoons finely grated lemon rind
  • 2 tablespoons lemon juice
  • 1 tablespoon fresh oregano leaves

Equipment

  • You'll need four 30cm x 40cm pieces baking paper.

Method

  • Step 1
    Preheat oven to 200°C/180°C fan-forced. Arrange one-quarter potato, overlapping slightly, in centre of 1 piece baking paper. Top with one-quarter fennel and garlic, then 1 fish fillet. Top with one-quarter of the tomato, capers and lemon rind. Drizzle with one-quarter lemon juice.
  • Step 2
    Bring 2 long sides baking paper up to the centre. Fold to seal. Roll up short ends to enclose filling. Tuck under to secure. Place parcels on a large baking tray. Repeat with remaining baking paper, potato, fennel mixture, fish, tomato, capers, lemon rind and lemon juice.
  • Step 3
    Bake for 15 to 20 minutes or until potato is tender and fish just cooked through. Open parcels. Sprinkle with oregano and reserved fennel fronds. Serve.

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

Nutrition

  • 990 kj

    Energy

  • 4g

    Fat Total

  • 1g

    Saturated Fat

  • 4g

    Fibre

  • 35g

    Protein

  • 108mg

    Cholesterol

  • 196.6mg

    Sodium

  • 5g

    Carbs (sugar)

  • 14g

    Carbs (total)

All nutrition values are per serve

Notes

Slice fennel very thinly to ensure it cooks in the same time as other ingredients.

Super saver: Use 1 roma tomato, diced, instead of cherry tomatoes and save around $1.10 in total.

  • Author: Cathie Lonnie
  • Image credit: Rob Palmer
  • Publication: Super Food Ideas

Source: taste.com.au

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