Fish Parcels Recipes

MEDITERRANEAN FISH PARCELS

Steps:

• Preheat the oven to fan 170C/conventional 190C/gas 5. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.
• Take 2 large sheets of foil, about 30cm square, and brush the middle area of each sheet with the olive oil. Put a fish fillet on top and spread with the tomato paste. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.
• Lay a sprig of rosemary or thyme on top then loosely wrap and secure each parcel tightly to completely enclose the ingredients. You can prepare these up to half a day in advance and keep them in the fridge.
• Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork. Serve at once, with steamed green beans.

BAKED FISH PARCELS

Steps:

• Preheat the oven to 200° C with a baking tray in the centre of the oven.
• Measure the soy sauce and lemon juice into a small bowl. Add the cornflour and mix until the are no lumps, then stir in the sweet chilli sauce, garlic and chopped coriander (if using).
• Cut the carrot into thin julienne's and top and tail the beans or trim the asparagus spears and cut them diagonally into 5cm pieces. Place a 30x40 cm piece of baking paper (or foil) on a dinner plate (this stops the sauce running off) and place half the vegetables in the middle. Place one serving of the fish on top of the vegetables, then drizzle the stack with half the sauce. Fold up the edges of the baking paper (or foil) sheets and seal loosely with paperclips. Repeat the process on another sheet of paper or foil.
• Carefully lift the parcels onto the hot baking tray in the oven, then bake at 200° C for 12 minutes. Remove the tray from the oven and allow the parcels to cool for a few minutes before serving with rice or noodles.

MEDITERRANEAN FISH PARCELS

Steps:

• MAKE FISH PARCELSPreheat oven to 180ºC (350ºF) fan bake. Cut four pieces of aluminium foil and four pieces of baking paper big enough to each enclose one quarter of the fish. Lay baking paper on top of foil and place individual portions of fish on top of the paper, in the centre. Cut cherry tomatoes in half and feta into cubes. Divide into four and place on top of the fish.
• Whisk together the olive oil, vinegar, brown sugar, garlic, lemon zest, basil and parsley. Season with salt and pepper and drizzle over the fish. Fold the aluminium foil and baking paper up over the fish to form four individual parcels. Place on an oven tray and bake for 20 minutes.
• PREPARE RICE AND BEANSWhile the fish is cooking, grate the courgette and trim the beans. Place the beans in a heat proof bowl. 5 minutes before the fish is due to come out the oven, pour boiling water over the beans. Leave to sit for 4 minutes then drain, drizzle with olive oil, season with salt and pepper and toss to coat. Cook rice according to packet instructions, then mix together with the courgette and pesto.
• SERVEServe fish parcels with rice, green beans and lemon wedges (you can use the zested lemon from earlier). Don't leave behind the juice in the fish parcels - it adds lots of delicious flavour to the meal!

FISH PARCELS

Steps:

• Preheat the oven to 200C/400F/gas mark 6.
• Cut a large square of foil approx 25cm x 25cm.
• Place the fish, leeks, beans and parsley into the centre of the foil and spoon over the crème fraîche and stock mix, season with the pepper, and then fold and secure into a parcel.
• Place on a baking sheet and cook for 15 minutes.
• Open the parcel and transfer to a serving plate.
• Serve with chunky bread to mop up the juices and some extra vegetables to boost your daily intake (because it will only provide 1 portion without any extra vegetables).