Fish parcels with white beans
- 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
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.
Replace cannellini beans with canned butter beans or chickpeas.
Nutrition Info (per serve)
Total fat 14g
–Saturated fat 2g
Dietary fibre 10g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
Sign up for the newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.
Sign up to receive the latest dietitian-approved recipes and expert advice!
More recipes you may like