Mediterranean fish parcels
Serves: 4
Time to make: 25 mins
Total cost: $21.80 / $5.45 per serve
(at time of publication)
Ingredients
- 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
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 349cal
-
Kilojoules 1460kJ
-
Protein 40g
-
Total fat 11g
-
–Saturated fat 2g
-
Carbohydrates 20g
-
–Sugars 5g
-
Dietary fibre 10g
-
Sodium 710mg
-
Calcium 140mg
-
Iron 4.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
