Baked fish and veg parcels

Nutrition Facts

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.

Quick and easy fish supper

Prep Time15

Cook Time20

Total Time35

Course: Main Course

Cuisine: British

Servings:

Calories: 578kcal

Author: Hugh Fearnley-Whittingstall

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

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.