Fish parcels with white beans

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

700g orange kumarasweet-potatoX, peeled, cut in 2cm chunks

spray oil

2 lemons, thinly sliced

400g can cannellini beans, drained, rinsed

4 x 150g fillets fresh hoki or other firm white fish

2 large tomatoes, diced

1 tablespoon baby capers, drained, rinsed

¼ cup white wine

freshly ground black pepper

fresh basil, to serve

4 cups mixed salad greens with dressing: 2 tablespoons balsamic vinegar and 1 tablespoon olive oil, blended

lemon wedges, to serve

Instructions

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1 Preheat oven to 180°C and line a large baking tray with baking paper. Place kumara on prepared tray and spray lightly with oil. Roast for 25 minutes or until golden.

2 Meanwhile, cut 4 x 40cm-long pieces of tinfoil and spray each lightly with oil. Place 3 lemon slices slightly overlapping, into the centre of each tinfoil piece. Top each with one-quarter of the cannellini beans and then 1 fish fillet. Sprinkle each with one-quarter of the tomatoes, capers and wine. Season with pepper. Wrap tinfoil to make a fish parcel.

3 Place fish parcels on a second baking tray. Bake for 12-15 minutes or until fish is just cooked through and flakes easily with a fork. Transfer fish and beans from parcel to serving plates. Garnish with basil. Serve with the kumara, salad and a lemon wedge on the side.

Variations

Replace cannellini beans with canned butter beans or chickpeas.

Nutrition Info (per serve)

Calories 516 cal

Kilojoules 2160 kJ

Protein 38 g

Total fat 14 g

Saturated fat 2 g

Carbohydrates 55 g

Sugar 11 g

Dietary fibre 10 g

Sodium 420 mg

Calcium 130 mg

Iron 4 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.