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Spanish Fish Parcels

Dunrobin Valley Spanish Fish Parcels Dunrobin Valley Spanish Fish Parcels Dunrobin Valley Spanish Fish Parcels

Ingredients (serves 4)

640g Coley, Cod or Haddock Fillet (cut into 4 pieces)
1 Dessertsp Olive Oil
1 Red and 1 Green Pepper (de-seeded and chopped)
4 Spring Onions (chopped)
2 Tomatoes (chopped)
2 Celery Sticks (washed and chopped)
1 Clove of Garlic (peeled and chopped)
Pinch of Black Pepper
Parsley to Garnish (optional)
16 Baby Potatoes (washed and boiled)


1. Place each piece of fish on a large piece of greaseproof paper.

2. Mix the olive oil, peppers, spring onions, tomatoes, celery, garlic and black pepper together in a bowl, cover and cook on HIGH for 3 minutes.

3. Divide the mixture between the fish.

4. Wrap each piece of fish in its paper to make a parcel.

5. Place in a dish and cook on HIGH for 7 minutes.

6. Unwrap each parcel and carefully lift the fish onto a warmed serving plate.

7. Spoon the vegetables on top, garnish with parsley.

8. Serve with boiled potatoes.

  • Timings may vary according to wattage of microwave
  • Experiment with different fish e.g. smoked haddock (640g) or salmon (240g)
  • The peppers could be replaced with sliced mushrooms

A 424.62g serving contains:

  • Energy 1140kJ 270kcal 14%
  • Fat 4.5gLow6%
  • Saturates 0.8gLow4%
  • Sugar 6.1gLow7%
  • Salt 0.32gLow5%

of an adults reference intake.

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