Fish parcels
Discover a delightful and easy-to-make Fish Parcels recipe! Succulent white fish fillets combined with juicy cherry tomatoes, savory red onion, fresh dill, and a twist of lemon, all sealed in a flavorful bundle. Perfect for a healthy and delicious dinner!
- 11 Apr 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 5 Ingredients
Fish parcels are a delicious, healthy, and visually appealing way to enjoy a nutritious meal. By cooking the fish in parcels, you lock in the moisture and enhance the flavors of the fresh ingredients. This recipe combines white fish with cherry tomatoes, red onion, dill, and lemon for a delightful and simple dish that can be prepared in no time.
Ingredients:
Instructions:
- Preheat your oven to 400°F (200°C).
- Halve the cherry tomatoes.
- Thinly slice the red onion.
- Slice the lemon into thin rounds.
- Chop the fresh dill.
- Tear off four pieces of aluminum foil or parchment paper, each about 12 inches long.
- Place a portion of fish in the center of each piece of foil or paper.
- Evenly distribute the cherry tomatoes and red onion slices over the fish portions.
- Sprinkle chopped dill over the fish and vegetables.
- Place 1-2 lemon slices on top of each fish portion.
- Season with a little salt and pepper, if desired.
- Fold the edges of the foil or parchment paper over the fish and vegetables to create a sealed parcel. Make sure the edges are tightly folded to trap the steam inside.
- Place the sealed parcels on a baking sheet.
- Bake in the preheated oven for about 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
- Carefully open the parcels (be cautious of hot steam) and transfer the contents to plates.
- Serve the fish parcels hot, garnished with additional fresh dill if desired.
Tips:
- Choose a firm and flaky white fish such as cod, haddock, or sea bass for the best results.
- Preheat your oven to 375°F (190°C) for even cooking.
- Use parchment paper or aluminum foil to make your parcels. Be sure to seal the edges tightly to keep the steam inside.
- Cut the vegetables into uniform sizes to ensure even cooking.
- Add a drizzle of olive oil and season with salt and pepper before sealing the parcels for extra flavor.
- Bake the parcels for 15-20 minutes, depending on the thickness of the fish.
- Serve the fish parcels hot, directly from the foil or parchment paper, to keep all the flavors intact.
Preparing fish parcels is a simple yet impressive way to enjoy a healthy meal with minimal cleanup. By using fresh ingredients and sealing them in a parcel, you ensure that the fish stays moist and flavorful. Follow these tips and steps to create a delightful dish that is sure to impress your family and friends.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 240kcal | 10% |
| Protein | |
| Protein 33g | 22% |
| Carbohydrates | |
| Carbohydrates 3.50g | 1% |
| Fiber 0.95g | 3% |
| Sugar 1.72g | 2% |
| Fat | |
| Fat 10g | 12% |
| Saturated 1.56g | 5% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 70ug | 8% |
| Choline 110mg | 21% |
| Vitamin B1 0.26mg | 21% |
| Vitamin B2 0.21mg | 17% |
| Vitamin B3 5mg | 33% |
| Vitamin B6 0.55mg | 33% |
| Vitamin B9 33ug | 8% |
| Vitamin B12 1.70ug | 71% |
| Vitamin C 11mg | 13% |
| Vitamin E 0.48mg | 3% |
| Vitamin K 2.00ug | 2% |
| Minerals | |
| Calcium, Ca 50mg | 4% |
| Copper, Cu 0.15mg | 0% |
| Iron, Fe 0.80mg | 7% |
| Magnesium, Mg 60mg | 15% |
| Phosphorus, P 470mg | 38% |
| Potassium, K 670mg | 20% |
| Selenium, Se 22ug | 39% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 1.75mg | 16% |
| Water | |
| Water 170g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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