25 minutes
Mediterranean Fish Parcels
ARTICLE
01 October 2024
5 mins read
5 mins read
Prep time:
Serves:
4
Average cost:
$4.30
Ingredients
4 x 200g firm white fish fillets e.g. cod
1 tbsp extra virgin olive oil
1 tsp fresh or dried thyme leaves
1 punnet grape tomatoes, halved
16 kalamata olive, roughly chopped
1 lemon finely sliced
500g potatoes, peeled and cut into 3cm cubes
1 tbsp milk of choice
1 tbsp extra virgin olive oil
1 tsp fresh or dried thyme leaves
1 punnet grape tomatoes, halved
16 kalamata olive, roughly chopped
1 lemon finely sliced
500g potatoes, peeled and cut into 3cm cubes
1 tbsp milk of choice
Method
- Preheat the oven to 200’C.
- Cut 4 pieces of baking paper into large rectangular pieces. Place a fillet of fish in the middle of each piece of paper. Season the fish with thyme, salt and pepper and drizzle with olive oil. Top the fish with 1-2 slices of lemon.
- Place the halved tomatoes and olives evenly across the top of each fillet of fish.
- Fold in the edges of the baking paper and seal with a fold to enclose the fish.
- Place in the oven and bake for 20 minutes.
- Meanwhile, boil or steam the potato under well cooked. Using a potato masher, mash until smooth. Add in the milk and season with salt and pepper.
- Serve fish with any juices from the parcel on top of the mashed potatoes.
Dietary:
- Gluten Free (GF)
- Dairy Free (DF)
- Egg Free (EF)
- Nut Free (NF)
- Low FODMAP (LFOD)
- Cheap eat <$5 per serve (<$5)
Nutritional Information (per serve)
| Calories | Protein | Carbs | Fats | Fibre |
|---|---|---|---|---|
| 358 | 35 | 30 | 13 |
6 |
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