Confidence 2 Cook
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)
Method
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.