Fish Parcels

Name: Fish Parcels
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 4 fillets of salmon, or other favourite like haddock, sole or shrimp - all great choices; 2 cups of cooked rice - or other favourite cooked grain like quinoa, farrow or wild rice; 4 tsp olive oil; 2 zucchinis, sliced; 2 lemons, sliced; 8 green onions; 8 good sprigs of parsley; Salt and pepper

15 steps

Prep:15minCook:15min

A perfect little way to cook fish every single time. It looks pretty impressive too but It’s really a quick and easy technique. Have a quick look at this ‘how to’ video for folding the paper packets for a perfect seal. If you are opposed to seafood this works amazingly well for chicken breasts as well. Cut each chicken breast through the middle so you end up with 2 thin breasts from 1 full breast - this is a more correct portion and ensures proper cooking. For a vegetarian take you can load parcels with a mix of vegetables - anything that steams well will work perfectly. Adjust seasoning to your taste

Updated at: Thu, 17 Aug 2023 14:19:00 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories400.2 kcal (20%)

Total Fat19.5 g (28%)

Carbs29.2 g (11%)

Sugars3.5 g (4%)

Protein28.4 g (57%)

Sodium270.4 mg (14%)

Fiber3.4 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4fillets of salmon

or other favourite like haddock, sole or shrimp, all great choices

2 cupsrice

cooked, or other favourite cooked grain like quinoa, farrow or wild rice

4 tspolive oil

8 sprigsparsley

Instructions

Step 1

Preheat oven to 400F

OvenPreheat

Step 2

Cut 4 pieces of parchment paper 20” long

Parchment paper

Step 3

Fold each piece of parchment in half and cut a giant heart shape. Open like a book

Step 4

Place ½ cup of cooked grains on each piece of parchment in the middle along the fold.

Step 5

Sprinkle a little salt and pepper on the rice

Step 6

Lay fillet or shrimp on top of the rice, Season with salt and pepper and a drizzle of olive oil

Step 7

Lay 3 slices of lemon, 2 green onions and a couple of parsley sprigs on each fillet

Step 8

Divide zucchini among the parcels, tucking them neatly along the side.

Step 9

Close the parchment paper to create a tight seal.

Step 10

Fold the paper over to cover the top

Step 11

Make a small fold at the rounded end near the fold and work your way around the parcel of fish creating one small fold after the other being sure to catch the fold before it to help keep it closed.

Step 12

When you get to the finishing corner of the packet give the paper a tight twist into a paper tail of sorts.

Step 13

Place packets on a baking sheet and cook for 10 minutes

OvenHeat

Step 14

Remove from the oven. Rest for 5 minutes

Step 15

Carefully open each packet with a scissors or sharp knife.