Hugh Fearnley-Whittingstall says you can use almost any type of fish fillet for this easy supper recipe, and vary the veg according to what’s in season.
Nutrition Facts
Baked fish and veg parcels
Amount Per Serving
Calories 578
Calories from Fat 234
% Daily Value*
Fat 26g40%
Saturated Fat 4g25%
Polyunsaturated Fat 3g
Monounsaturated Fat 18g
Cholesterol 16mg5%
Sodium 108mg5%
Potassium 942mg27%
Carbohydrates 62g21%
Fiber 7g29%
Sugar 8g9%
Protein 17g34%
Vitamin A 16971IU339%
Vitamin C 29mg35%
Calcium 81mg8%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Baked fish and veg parcels
Quick and easy fish supper
Servings: 4
Calories: 578kcal
Equipment
- Large baking tray
- 4 large sheets of greaseproof paper or foil.
Ingredients
- 500 g courgettes (4 medium)
- 400 g carrots
- A bunch of spring onions trimmed
- 2 garlic cloves thinly sliced
- A few sprigs of thyme leaves picked and roughly chopped
- A small bunch of parsley (optional) leaves picked and chopped
- 3 - 4 tbsp olive oil
- 4 fish fillets (150–200g each), such as hake or coley, or sustainable (MSC-certified) haddock or cod
- 200 ml white wine or cider, vegetable stock or tomato passata
- Sea salt and black pepper
- Cooked whole grains (30–60g per serving), to serve
Method
- Preheat the oven to 200°C/Fan 180°C/Gas 6 and have ready a large baking tray with a rim (so no juices can escape). Tear off four large sheets of greaseproof paper or foil.
- Cut the courgettes into thin ribbons or fine slices, using a mandolin, swivel veg peeler or a food processor fitted with a thin slicing blade. Put the courgettes into a large bowl. Ribbon or slice the carrots in the same way and add to the courgettes.
- Finely slice the spring onions and add these too, along with the garlic, thyme, parsley if using, and two tablespoons of the olive oil. Season with a pinch of salt and a twist of pepper. Toss together well with your hands.
- Pile the veg in the middle of each sheet of paper or foil, dividing it equally. Place a fish fillet on top of each pile and season it with salt and pepper. Gather up the edges of the paper or foil and bring them up around the veg and fish. Pour a good splash of wine, cider, stock or passata into each parcel.
- Crimp the top edges of the parcel together. With foil, you’ll be able to seal the package completely; with paper, you can just scrunch it up so the fish is mostly covered. Place the parcels carefully on the baking tray. Bake in the oven for 15–20 minutes or until the fish is cooked through and the veg is just done (it will still be al dente).
- Bring the parcels to the table and accompany with whole grains, to soak up the juices.
Nutrition
Calories: 578kcal | Carbohydrates: 62g | Protein: 17g | Fat: 26g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 18g | Cholesterol: 16mg | Sodium: 108mg | Potassium: 942mg | Fiber: 7g | Sugar: 8g | Vitamin A: 16971IU | Vitamin C: 29mg | Calcium: 81mg | Iron: 2mg
ADVERTISEMENT
Eat Better Forever by Hugh Fearnley-Whittingstall, photography by Simon Wheeler, is published by Bloomsbury.
Eat Better Forever: 7 Ways to Transform Your Diet
- Amazon Kindle Edition
- Fearnley-Whittingstall, Hugh (Author)
- English (Publication Language)
Last update on 2024-04-24 / Affiliate links / Images from Amazon Product Advertising API
Best-selling baking trays
Stuck for inspiration? Check out our list of best-selling Amazon products!
Bestseller No. 1
3-Pack - Essentials Baking Tray Set 32cm -Non-Stick Tin, Multi-Pack Set Oven Pan - Dishwasher Safe...
- NON STICK BAKING TRAYS - These baking trays are finished with a non-stick coating which means it's easy to clean once you're done baking or cooking. Remember not to use any abrasive or metal scourers...
- DISHWASHER SAFE - These oven baking trays are dishwasher safe; allowing you to make the job of cleaning much easier and pain-free.
- DIMENSIONS - 32cm x 22cm x 1cm - these are approximate external measurements from edge to edge. They are slim in design and cab easily be stacked to save space in your kitchen.
£7.99
Buy on AmazonBestseller No. 2
Non Stick Baking Trays for Oven Non Stick, Set of 3 Baking Trays, Baking Sheet, Oven Trays, Cooking...
- 3-PIECE SET: 3-piece nonstick cookware set includes the cookie pans. These are stylish, and non-stick carbon steel bake ware set.
- DURABLE BAKING TRAY: These are made from carbon steel & non-stick coating that resists warping to keep your baking, roasting & toasting for years.
- GOOD QUALITY: Our non stick baking trays for oven are bold-colored, commercial-grade restaurant-quality metal bake ware provide a confident grasp while taking the baking pans out of the oven.
£7.84
Buy on AmazonSaleBestseller No. 3
ProChef Brand Non-Stick Baking Tray Sets (3 x Oven Trays)
- Packaging may vary
- Non stick surface
£12.99
−£0.36
£12.63
Buy on AmazonSaleBestseller No. 4
Prestige x Nadiya Baking Tray Set of 2 - Non Stick Oven Trays, Durable Steel, Freezer & Dishwasher...
- OVEN TRAY SET INCLUDES - 33x23cm Non Stick Oven Tray & 39x25cm Non Stick Oven Tray: both with a 1 inch depth
- NON STICK SURFACE - This baking tray set has a black non stick PFOA-free interior with a textured raised pattern surface to assist airflow and release. This prevents food from sticking & holds heat...
- HEAVY GAUGE STEEL - Made from heavy gauge steel that's durable yet lightweight and finished with rolled edges for anti warping, this oven tray set can tackle any recipe
£24.99
−£4.37
£20.62
Buy on AmazonSaleBestseller No. 5
4-Pack - Baking Tray and Roasting Tray Set - 38cm, 35cm & 28cm Baking Trays, and 28cm Roasting Tray...
- The dimensions are: 38cm x 30xm x 1cm (Large); 35cm x 25cm x 1cm (Medium); 28cm x 22cm x 1cm (Small); 28cm x 22cm x 4cm (Small Roaster).
- Suitable up temperatures to 230°C / 450°F / Gas Mark 8
- Easy clean and non-stick baking tray
£16.99
−£0.50
£16.49
Buy on AmazonLast update on 2024-03-30 / Affiliate links / Images from Amazon Product Advertising API
This article may include affiliate links to products and services where we may receive a small fee to support the running of this site if you make a purchase or is a sponsored article from one of our select editorial partners providing valuable advice and information to our readers.
ADVERTISEMENT
