Mediterranean fish parcels

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

¼ cup pitted black olives, halved lengthways
2 x 400g cans cannellini beans, drained, rinsed
4 tomatoes, diced
4 x 150g firm white fish fillets
2 tablespoons chopped fresh parsley, plus extra, to garnish

Instructions

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1 Preheat oven to 180°C. Line 4 x 45cm-long pieces of tinfoil with baking paper and spray with oil.

2 Place one-quarter of the olives, cannellini beans and tomatoes on each piece of baking paper. Top with a fish fillet. Season with ground black pepper and sprinkle with parsley. Fold in the sides of tinfoil to enclose fish to form a sealed parcel.

3 Place fish parcels on a baking tray and bake for 15-18 minutes (depending upon thickness) or until just cooked through.

4 Garnish fish with extra parsley before serving.

Serving suggestion

Serve with rocket salad topped with walnuts, balsamic vinegar and shaved parmesan cheese.

Variations

Add a squeeze of lemon juice to fish parcels before or after cooking to add extra flavour.

Nutrition Info (per serve)

Calories 349 cal

Kilojoules 1460 kJ

Protein 40 g

Total fat 11 g

Saturated fat 2 g

Carbohydrates 20 g

Sugar 5 g

Dietary fibre 10 g

Sodium 710 mg

Calcium 140 mg

Iron 4.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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