Fish Parcel

Name: Fish Parcel
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 175g firm white fish, haddock, snapper or even Salmon will work; 3 slices of lemon; 4 cherry tomatoes; 10 black olives (kalamata); 1 Tbsp capers, rinsed; 2 sprigs of parsley or coriander; 1 tsp olive oil; Green beans or broccoli, steamed

5 steps

Prep:10minCook:15min

Fish is easier on our digestion than meats and full of good healthy omega 3 oils.

Updated at: Thu, 17 Aug 2023 03:41:59 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories188.9 kcal (9%)

Total Fat10.9 g (16%)

Carbs11.3 g (4%)

Sugars4.2 g (5%)

Protein14.2 g (28%)

Sodium517.5 mg (26%)

Fiber3.9 g (14%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

175gwhite fish

firm, haddock, snapper or even Salmon will work

3 sliceslemon

1 Tbspcapers

2 sprigsparsley

1 tspolive oil

Serve with:

Green beans

or broccoli, steamed

Instructions

Step 1

Preheat the oven

OvenPreheat

Step 2

Create 1 large sheet of foil and 1 large sheet of baking paper with a size of 30cm square for both. Place the foil piece on the bottom, baking paper on top. This is your pocket.

Step 3

Layer the ingredients inside your pocket starting with the lemon, then tomatoe, then fish, then olives, then capers and parsley. Sprinkle with parsley and olive oil.

Step 4

Put the fish parcels on a baking tray and bake for 20-25 minutes, or until the fish flakes when tested with a fork.

Step 5

Serve at once, with steamed green beans or broccoli.