Ljupka Peev Naturopath, Nutrition, Herbal Medicine for women's health and fertility.
FishParcels

BAKED FISH PARCELS

This method of baking fish in baking paper is great for keeping in the juices of the fish and vegetables. Foil is used to help seal the parcel and to keep the steam and juices locked in, so there is no washing pots and pans.   

Preparation time:   20 minutes
Cooking time: 15 – 30 minutes, depending on thickness of fish.
Serves: 4
Equipment:
  • Chopping board
  • Chopping knife
  • Grater
  • Baking paper
  • Aluminium foil
  • Oven-safe dish or tray

 

Ingredients

  • 4 white fish fillets
  • 16 cherry tomatoes, halved (or roughly 1 punnet)
  • 1 large zucchini, cut into batons
  • 2 yellow squash, cut into small wedges
  • 2 garlic cloves, thinly sliced
  • 1 lemon juice & grated rind
  • 1 tbs capers
  • Olive oil
  • Fresh oregano leaves

 

Method

1.

Preheat oven to 200°C

2.

Cut 4 sheets of baking paper large enough to enclose a fish fillet. Cut 4 sheets of aluminium foil about 2cm larger than the baking paper. Place a sheet of baking paper on top of a sheet of foil.

3.

Place a fish fillet on baking paper and top with some cherry tomato, zucchini, squash & capers. Add some sliced garlic and sprinkle with grated lemon rind. Squeeze over some lemon juice and drizzle with olive oil.

4.

Bring the sides of the foil & baking paper to meet in the centre & fold/scrunch together to seal. Place on an ovenproof dish & repeat procedure with the 3 remaining fish fillets.

5.

Bake for 15-30 minutes until the fish is cooked through.
To serve, either remove the fish and vegetables from their wrapping onto a plate and drizzle over with the remaining juice or simply take off the foil, put the baking paper parcels on a plate, open it up and serve it immediately.

 

Fish & Seafood, Gluten Free, Recipes
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