TRAINING DATES: Confidence 2 Cook Training for Trainers: 21st-22nd Jan 2020 (Huntly), 17th-18th September (Aberdeen City), 20th-21st November (Aberdeen City), 11th-12th February 2020 (Aberdeen City). For More Information, Click on News

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)

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.

Confidence 2 Cook © copyright 2017 All Rights Reserved.