Mediterranean fish parcels

Mediterranean fish parcels

(1) Rate it

  • 0:15 Prep
  • 0:20 Cook
  • 4 Servings
  • Capable cooks

Dinner doesn’t come much healthier and with olives and capers, it doesn’t get much tastier.

Featured in
Main recipes, Healthy mains


  • 400g can borlotti beans, rinsed, drained
  • 200g grape tomatoes, halved
  • 1 leek, cut into matchsticks
  • 55g (1/3 cup) pitted kalamata olives, halved
  • 1 1/2 tablespoons chopped fresh continental parsley
  • 1 tablespoon drained baby capers
  • 2 garlic cloves, thinly sliced
  • 3 teaspoons extra virgin olive oil
  • 4 (about 200g each) firm white fish fillets
  • 2 tablespoons lemon juice
  • Baby rocket leaves, to serve


  • Step 1
    Preheat oven to 200C. Cut four 50cm lengths of baking paper. Combine the beans, tomato, leek, olive, parsley, capers, garlic and half the oil in a bowl. Season with pepper.
  • Step 2
    Divide the bean mixture among the sheets of paper. Top with the fish. Combine the lemon juice and remaining oil in a bowl. Drizzle over the fish. Season. Fold the 2 long sides of each sheet of paper over the filling to enclose. Tuck the short sides under to seal. Place on a baking tray. Bake for 15-20 minutes or until the fish flakes when tested with a fork.
  • Step 3
    Divide the parcels among bowls and top with baby rocket.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sugar
  • Lower gi


  • 1181 kj


  • 9g

    Fat Total

  • 2g

    Saturated Fat

  • 6g


  • 36g


  • 108mg


  • 531.97mg


  • 4g

    Carbs (sugar)

  • 11g

    Carbs (total)

All nutrition values are per serve
  • Author: Reader recipe
  • Image credit: Craig Wall
  • Publication: Australian Good Taste



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