Mum’s fish parcels

Author: Yvonne Walus - Recipe writer

Photographer: Devin Hart

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Serves: 4

Time to make: 45 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

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

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.

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