Paper parcel baked Mediterranean fish

Nutrition content per serve*^

Energy: 275 calories (1,150kJ) | Protein: 33g | Carb: 12g | Sugar: 5g | Total fat: 12g | Sat fat: 2g | Fibre: 4g | Serves: 4 | Total time: 30 minutes

Ingredients:

• 2 medium zucchinis
• 4 cod/salmon/barramundi fillets
• 2 lemons, thinly sliced
• 1 small shallot, thinly sliced
• 4 sprigs of fresh thyme or rosemary
• 2 handfuls of Sicilian pitted green olives, halved or quartered
• 4 handfuls cherry tomatoes, halved
• 2 tbsp extra virgin olive oil 
• Salt and pepper, to taste

To serve:

• Serve with brown rice or chickpea and fava bean cous cous salad

Directions:

1. Preheat the oven to 200^oC. Cut 4 pieces of baking paper, each 40cm in length, and fold in half.  Unfold baking paper and on the inside of 1 half, add a bed of zucchini slices (approx. 10) in the centre, then top with a piece of fish. Season with salt and pepper, to taste.
2. Top the fish with 2-3 lemon slices, sprinkle shallots, a sprig of thyme or rosemary, 5 olive halves or quarters and 5 tomato halves and drizzle with olive oil.
3. Fold the top half of the baking paper over the bottom half, then roll up the edges around the fish and vegetables, like an empanada shape. Repeat the process for the remaining servings of fish.
4. Place baking paper parcels onto a baking tray, place in the oven and allow to bake for 14-20 minutes (depending on the thickness of the fish), or until the fish is opaque and flakes easily with a fork.
5. Using a knife, pierce the centre of each baking paper parcel to allow steam to escape and open just before serving.
   

Chef’s tips:

• This dish is fully customisable, and you can use vegetables already available in your fridge, e.g. capsicums, eggplant, capers or broccolini.
• You can store leftovers in an airtight container for up to 3-4 days in the fridge or 3 months in freezer.
  

Why it’s good for you:

• Fish is a lean source of protein and is rich in omega-3s, beneficial for their anti-inflammatory properties, as well as for heart and brain health.
• Packed with an array of different coloured vegetables, this meal is rich in antioxidants and fibre
• This recipe uses ingredients inspired from the Mediterranean diet, which has proven to help manage and reduce the risk of chronic health conditions such as heart disease and diabetes etc.¹

* Approximate values from Xyris Foodworks software

^ Does not account for ‘to serve’ with food

All information contained in this recipe has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

References:

1. Aridi, Y. S., Walker, J. L., Roura, E., & Wright, O. R. L. (2020). Adherence to the Mediterranean Diet and Chronic Disease in Australia: National Nutrition and Physical Activity Survey Analysis. Nutrients, 12(5), 1251. https://doi.org/10.3390/nu12051251