Puttanesca fish parcels

With pasta sauce, olives, and capers you can make these simple but flavourful fish parcels. It’s a low-calorie, healthy meal that everyone should know how to throw together for a tasty family meal.

Serves: 4

Time to make: 30 mins

Ingredients

More weights & measures

4 x 30cm square pieces baking paper
4 x 130g firm white fish fillets
1 cup roasted garlic tomato pasta sauce
⅓ cup pitted kalamata olives
3 teaspoons drained baby capers
8 sprigs fresh thyme
⅔ cup fresh basil
900g new potatoes, halved
500g frozen mixed vegetables

Instructions

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Preheat oven to 200°C. Place baking paper squares on work bench. Top evenly with fish fillets, pasta sauce, olives, capers, thyme and half the basil. Enclose parcels, securing loosely with string, if needed.
Transfer fish parcels to a baking tray. Bake for 15 minutes, or until fish is just cooked through.
Meanwhile, microwave, boil or steam potatoes until tender. Add frozen vegetables for last 5 minutes. Drain.
Divide fish parcels among 4 plates and serve with potatoes and veges. Scatter with remaining basil.

Variations

Make it gluten free: Check pasta sauce is gluten free.

Make it low FODMAP: Choose a garlic and onion-free pasta sauce, and choose frozen veges without peas or corn.

Nutrition Info (per serve)

Calories 397 cal

Kilojoules 1660 kJ

Protein 29 g

Total fat 7 g

Saturated fat 1 g

Carbohydrates 50 g

Sugar 9 g

Dietary fibre 12 g

Sodium 730 mg

Calcium 110 mg

Iron 5.5 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.