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Baked Fish Parcels

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Ingredients

Adjust Servings:
MEDITERRANEAN
Top layer
1 Lemon, sliced into rounds
2 tablespoons Olive oil
1 bunch Of parsley, torn
2 cloves Garlic, finely sliced
1 Chilli, finely sliced (remove seeds for milder heat)
Himalayan salt and pepper
Bottom layer
½ Red onion, very finely sliced
20 Cherry tomatoes
4 teaspoons Capers
2 Zucchini, sliced into batons
ASIAN
Top layer
2 tablespoons Sesame oil
Himalayan salt and pepper
1 tablespoon Miso paste
2 tablespoons Tamari
1 Chilli, finely sliced
1 teaspoon Lemongrass paste
3cm Ginger root, peeled and grated
2 Cloves of garlic, finely sliced
1 Spring onion, finely sliced
1 Lime, cut into quarters
Bottom layer
2 Bok choy, washed and pulled apart into
Separate leaves
2 Carrots, sliced into thin batons

Baked Fish Parcels

  • Serves 4
  • Medium

Ingredients

  • MEDITERRANEAN

  • Top layer

  • Bottom layer

  • ASIAN

  • Top layer

  • Bottom layer

Directions

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People can be unsure about buying and cooking fish, and as a result they eat less of it — missing out on important nutrients. Fish can be a fantastic source of iodine and omega-3 fatty acids, two nutrients we often struggle to get enough of. This recipe is versatile, so play around with different types of fish and different flavours. We have shared our two favourite flavour combinations.

Steps

1
Done

Preheat oven to 190ºC. Cut 4 large sheets of baking paper, about 30cm x 40cm. Divide the bottom layer ingredients between each sheet of baking paper. Lay each fillet of fish onto the vegetables on each sheet. Top each fillet with the top layer ingredients from the recipe you have chosen.

2
Done

If using the Asian- inspired recipe, you will need to whisk together the top layer ingredients first. Carefully bring the edges of the baking paper together above the fish and vegetables. Fold the edges together to hold them in place, and do the same with the paper at the ends.

3
Done

Place the fish parcels onto a baking tray and place in the oven. Bake for 15–20 minutes, depending on how thick the fish fillets are. Remove from oven and serve in the paper. Be careful when you open the parcels as the steam inside is hot. Serve with Herbed Quinoa and extra leafy greens.

The Cafe

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