MEDITERRANEAN FISH PARCELS
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These fish parcels are one of my favourite ways to enjoy fish. Cooking it in baking paper locks in all the delicious flavour and helps the fish to stay nice and tender.

These Mediterranean fish parcels are one of my favourite ways to enjoy fish. Cooking it in parcels locks in all the delicious flavour 
and the fish remains nice and tender.

With tomatoes, feta, fresh herbs, olive oil, garlic and lemon, this meal is full of natural goodness and flavour. You can replace the courgettes with chopped baby spinach or kale if courgettes are too expensive at your local store.

 

PRINT RECIPE PDF

 

These Mediterranean fish parcels are one of my favourite ways to enjoy fish. Cooking it in parcels locks in all the delicious flavour 
and the fish remains nice and tender.

MEDITERRANEAN FISH PARCELS

Keyword: MAIN MEALS, SEAFOOD
Difficulty: Easy
Ready In: 30 minutes
Serves: 4

This is one of my favourite ways to enjoy fish. Cooking it in parcels locks in all the delicious flavour and the fish remains nice and tender.

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Ingredients

FISH PARCELS

  • 500 g white fish fillets (i.e. snapper, tarakihi) (1lb 2oz)
  • 125 g cherry tomatoes (4.4oz)
  • 80 g feta cheese (2.8oz)
  • 2 Tbsp olive oil
  • 1 Tbsp red wine vinegar
  • 1 tsp brown sugar
  • 2 cloves garlic, crushed
  • Zest of 1 lemon
  • 1 Tbsp chopped basil
  • 1 Tbsp chopped parsley
  • Lemon wedges to serve

RICE

  • 2 courgettes
  • 2 x 250g microwave pouches brown basmati rice (2 x 8.8 oz)
  • 3 Tbsp sundried tomato pesto

BEANS

  • 350 g fresh or frozen green beans (12.3oz)
  • 2 tsp olive oil

Instructions

  1. MAKE FISH PARCELS

    Preheat 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.

  2. 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.

  3. PREPARE RICE AND BEANS

    While 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.

  4. SERVE

    Serve 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!

Recipe Notes

WINE MATCH: Try a Pinot Gris.
GLUTEN-FREE OPTION: This meal is naturally gluten-free.
VEGGIE OPTIONS: You can use fresh or frozen green beans. If courgettes are too expensive, try using 60g chopped baby spinach instead. You can also use semi-dried tomatoes instead of cherry tomatoes.
STORING AND REHEATING: Package all components up in the baking paper parcel, in an airtight container. Reheat in the microwave (make sure you have removed foil!).

 

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