Steamy Fish Parcels

by Matthias Schmitt

Kick-start your healthy new year intentions with some steaming, delicious fish ‘en papillote’! So healthy, so easy – the principle is to simply fold up the filleted fish in paper, with vegetables and an aromatic herb and bake it in the oven. It steams within its envelope-style parcel to provide moist, tender fish, with all the delicious cooking juices trapped inside.
SERVINGS    
 
1
PREPARATION TIME
20 MINS
COOKING TIME
3 HRS

Ingredients

  • 1 Wild Cod Fillet (skinless, boneless, 180g)
  • ½ courgette
  • ½ red bell pepper
  • 2 ripe salad tomatoes
  • 2-3 sprigs fresh basil
  • Glug of extra virgin olive oil
  • Juice of ¼ lemon
  • Sea salt and black pepper
  • Steamy Fish Parcels

    Instructions

    • Ensure cod fillet is at room temperature and preheat your oven to 220ºC
    • Place a sheet of baking parchment into an ovenproof tray, so that half of it overlaps the edge
    • Slice the courgette and pepper into thin batons and scatter onto the parchment
    • Lay the fish fillet on top of the veg, cut the tomatoes into halves and arrange around the fish
    • Add the basil, drizzle with olive oil and lemon juice and season with salt and pepper
    • Gently fold over the spare edge of baking parchment to loosely cover the fish
    • Start folding or rolling all 3 edges of the paper in on themselves, pressing to crimp together to form a 'sealed' envelope loosely containing all the ingredients
    • Pop envelope, still on the tray, into the oven and bake for 12-15 minutes
    • Carefully open the envelope, as the steam trapped inside will be very hot!
    • Serve the tender, steamed fish with the softened vegetables.

    Rice and PolentaCHEF'S TIP

    If possible, don’t be tempted to enclose your fish parcel in tin foil – it may react with the natural acids in the vegetables. Baking parchment or even brown paper will give much nicer, truer flavours.

    Serve your steamy fish parcel with rice for a healthy supper – we have microwaveable Basmati Rice. Or try with crisp golden Polenta Fritters

    GOT THE CUT? Buy Wild Cod Fillets here

    Purchase your ingredients...

    Rate this recipe

    Steamy Fish Parcels
    Overall Rating
      

    Your comment or suggestion




    Comments on this recipe

    No comments yet