Mum's fish parcels - Healthy Food Guide

Mum’s fish parcels

Serves: 4

Time to make: 45 mins

Hands-on time: 10 mins

Ingredients

2 medium-sized potatoes
2 large carrots
1 teaspoon dried oregano
4 x 125g fresh fish fillets such as hake or tarakihi
4 fresh spinach leaves
1 cup skim milk
4 corn sweetcornXcobs

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Instructions

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1 Preheat oven to 200.C (or 180.C fan-forced). Cut potatoes and carrots in very thin slices (you can use a vegetable peeler to create long thin slices).

2 Cut 4 tinfoil squares, about 15cm x 15cm. Arrange potato and carrot slices on each square. Sprinkle with oregano. Arrange fish fillets on top. Cover with 1 spinach leaf.

3 To make each fish parcel, raise the four corners of tinfoil square, pour in 1/4 cup milk then twist corners to seal. Bake for 35 minutes. Serve with corn or a salad if you prefer.

Variations

Kale is a good substitute for spinach.
Experiment with kumara slices instead of potato.
For a creamier dish, use light coconut cream.
To reduce the oven time to 15 minutes, pre-cook potato and carrot slices in the microwave for 5 minutes on high.
Fresh salmon works beautifully in this recipe but it’s more expensive.

Nutrition Info (per serve)

Calories 356 cal

Kilojoules 1490 kJ

Protein 37 g

Total fat 4 g

Saturated fat 1 g

Carbohydrates 45 g

Sugar 13 g

Dietary fibre 6 g

Sodium 170 mg

Calcium 150 mg

Iron 2.5 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.