Mediteranean Baked fish parcels
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Topic: Mediteranean Baked fish parcels
Posted By: Jessie28
Subject: Mediteranean Baked fish parcels
Date Posted: 10 June 2011 at 8:27am
 You must make this! It's healthy and tasty!
To feed 2, you will need: 250g baby new potatoes , scrubbed 1 tsp olive oil 2 x 175g/6oz firm white fish fillets, such as haddock or whiting 2 tsp sun-dried tomato paste or tomato purée finely grated zest of 1 small lemon plus 2 tsp lemon juice about 10 black or green olives 1 tbsp capers , rinsed 2 sprigs of fresh rosemary or thyme 1.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. 2. 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. 3. 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. 4. 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. Per serving: 275 kcalories, protein 34.6g, carbohydrate 21g, fat 6.4 g, saturated fat 0.7g, fibre 1.9g, salt 1.33 g Happy cooking and eating! |