Fish parcels

Fish parcels

By
From
Zest
Serves
4
Prep
10 mins
Cooking time
20 mins
Photographer
Ian Hofstetter

Fish wrapped in parcels like this should cook in a preheated oven in 15–20 minutes, but it will depend on the thickness of the fish. Check after 15 minutes – the fish is cooked when it flakes easily when tested with a fork.

Ingredients

Quantity Ingredient
4 boneless fish fillets
1 red capsicum, seeded and finely sliced
1 red onion, finely sliced
1 lemon, thinly sliced
1/2 cup dill sprigs, plus extra to serve
freshly ground black pepper
steamed vegetables or salad, to serve

Method

  1. Preheat the oven to moderate, 180ºC. Cut 4 large squares of baking paper.
  2. Place a fish fillet in the centre of each piece of baking paper. Top each fillet with an even amount of the capsicum, onion, lemon and dill. Sprinkle with a good grinding of black pepper.
  3. Wrap up, folding in the ends to form a parcel. Place seam-side up (tuck ends under) in a baking tray. Bake for 15–20 minutes until cooked when tested.
  4. Unwrap the parcel and serve the fish with extra dill and salad or steamed vegetables of choice.

Variation

  • Whiting fillets, with their delicate texture and flavour are also delicious cooked in this way – but you will need two of these per serve as they are quite small.

Super ingredient: Dill

  • Dill’s soft ferny leaves and slight aniseed flavour are used to flavour many fish and potato dishes and smoked salmon. The seeds are also used to flavour pickles. Dill must be used fresh, as it rapidly loses its flavour once dried. Like many other fresh green herbs, dill is a source of potassium and magnesium, with smaller amounts of iron and calcium – as well as being high in vitamin C, folate, vitamin B1 and vitamin K.
Tags:
healthy
diet
low
fat. low-fat. low
calorie
low-calorie
skinny
nutritional
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