Fish Parcels With Vegetables Recipe

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Fish Parcels With Vegetables
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Ingredients
12
Count
Nutrition
529
Calories
Total time
55
Minutes
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Ingredients:

  • 1 1/4 kg parsnips
  • 3 tsp skim milk , for mash (optional)
  • 2 garlic cloves
  • 1 -2 small red chile
  • 1 tsp lemon zest
  • 1 tsp olive oil
  • 250 g cherry tomatoes
  • 4 (200 g) firm white fish fillets
  • 1 whole fennel bulb, thinly sliced lengthways (baby)
  • 2 small basil leaves

Directions:

  1. Preheat the oven to 200C (400F).
  2. Cook the parsnips in a large saucepan of boiling water for 12 minutes or untill tender. Drain and Mash. Season with pepper. Cook Corn in boiling water and Drain.
  3. MEanwhile combine the basil, garlic, chilli, zest, lemon juice and olive oil in a small bowl. Season to taste with black pepper.
  4. Place the flat blad of a knife on cherry tomatos and press untill skins just burst.
  5. Place the a fish fillet on a sheet of baking paper or tin foil big enough to fully encose it. Smear the fish with basil mix. Lay 2-3 fennel slices on the filler, then top with a few cherry tomatos.
  6. Bring the two sides up then tripple fold to seal, do the same with the other ends.
  7. Repeat steps untill all the fish are in parcels.
  8. Place parcels in a tin. Roast for 8-12 minutes or untill the fish is cooked enough to flake.
  9. Place fillet parcels on a serving plate and serve with parsnip mash, corn and a green salad.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 529.09 Kcal (2215 kJ)
Calories from fat 36.12 Kcal
% Daily Value*
Total Fat 4.01g 6%
Cholesterol 0.49mg 0%
Sodium 76.17mg 3%
Potassium 2180.36mg 46%
Total Carbs 123.4g 41%
Sugars 17.82g 71%
Dietary Fiber 23.77g 95%
Protein 13.26g 27%
Vitamin C 87mg 145%
Iron 3.8mg 21%
Calcium 170.7mg 17%
Amount Per 100 g
Calories 72.68 Kcal (304 kJ)
Calories from fat 4.96 Kcal
% Daily Value*
Total Fat 0.55g 6%
Cholesterol 0.07mg 0%
Sodium 10.46mg 3%
Potassium 299.53mg 46%
Total Carbs 16.95g 41%
Sugars 2.45g 71%
Dietary Fiber 3.27g 95%
Protein 1.82g 27%
Vitamin C 12mg 145%
Iron 0.5mg 21%
Calcium 23.4mg 17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10.1
    Points
  • 14
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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