Mum’s fish parcels
Serves: 4
Time to make: 45 mins
Hands-on time: 10 mins
Total cost: $10.00 / $2.50 per serve
(at time of publication)
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 cobs
Instructions
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 356cal
-
Kilojoules 1490kJ
-
Protein 37g
-
Total fat 4g
-
–Saturated fat 1g
-
Carbohydrates 45g
-
–Sugars 13g
-
Dietary fibre 6g
-
Sodium 170mg
-
Calcium 150mg
-
Iron 2.5mg
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.
