Mediterranean Fish en Papillote:
Cod Baked in a Baking Paper Parcel
Mediterranean Fish en Papillote recipe captures all the classic flavours of that sunny region all wrapped up in one parcel for a no fuss, no mess dinner.
Cals 573 · Prot 44 · Carbs 96 · Fat 8
Calorie Smart
Global Eats
40 min
Mediterranean Fish en Papillote recipe captures all the classic flavours of that sunny region all wrapped up in one parcel for a no fuss, no mess dinner.
Cals 573 · Prot 44 · Carbs 96 · Fat 8
Calorie Smart
Global Eats
Ingredients
Fish
Cod fillet
6*
350 Grams
Red onion
1 Piece
Cherry tomatoes
150 Grams
Yellow pepper
1 Piece
Garlic cloves
2 Piece
Lemon
1 Piece
Fresh parsley
15 Grams
Fennel seeds
2 Grams
Olive oil
3 Tbsp
Dried oregano
2 Grams
Chilli flakes
2 Grams
Kalamata olives
40 Grams
Rice
Basmati rice
150 Grams
Water
300 ML
Allergens
*6 Fish
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2399 / 573 |
| Fats (g) | 8.1 |
| of which saturated (g) | 1.2 |
| Carbohydrates (g) | 96 |
| of which sugars (g) | 8 |
| Fibers (g) | 8.4 |
| Proteins (g) | 44.2 |
| Salt (g) | 2 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Make rice
- Rinse and drain the rice.
- Add the rice, a pinch of salt and the measured water to a pot with a lid and bring to a boil over a high heat.
- Lower heat, cover and cook for 12-14 min, until rice is tender.
- Remove from the heat and keep covered until serving.
2 Prep
- Preheat oven to 220°C/200°C fan.
- Peel and thinly slice the onion.
- Slice tomatoes in half.
- Deseed and thinly slice the pepper.
- Peel and chop the garlic.
- Halve the lemon and cut one half into thin slices.
- Pick the parsley leaves and roughly chop.
3 Make dressing
- Lightly crush the fennel seeds using a mortar and pestle or under a rolling pin.
- In a small bowl, combine olive oil, garlic, oregano, fennel seeds, a pinch of chilli flakes (spicy!), salt, pepper and parsley, reserving a small handful for serving.
Tip! Can't handle the heat? Go easy on the chilli flakes.
4 Arrange
- Cut 2 large (20x30cm) sheets of baking paper. Fold each in half to create a crease.
- Open the folded paper and arrange chopped vegetables and olives on one half of each sheet, leaving space around the edges.
- Cut the cod into portions and place each portion on top of the vegetables. Season with salt and pepper.
- Add the herb dressing and lemon slices on top.
Tip! Alternatively, use an oven proof dish and cover with foil.
5 Bake
- Fold over the baking paper to cover the fish and vegetables.
- Start from one end of the crease and fold the edges of the paper together making tight pleats.
- Continue folding all the way round the edge to form a seal which ensures the steam and sauce does not escape.
- Bake for 15-18 min until the fish is flakey and cooked through.
- Once baked, cut open each parcel to reveal cooked fish and vegetables, taking care of escaping steam.
6 Serve
- Remove the fish and vegetables from the baking paper.
- Serve the Mediterranean Fish en Papillote on a bed of warm rice.
- Pour over any juices from the parcel.
- Sprinkle with reserved parsley and add a squeeze of lemon juice to taste.
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