Here is a quick, easy and delicious way to cook fish using the foil-enclosure method. And it has hidden vegetables – both in the pesto and the fish parcels!
Ingredients
- FOR THE PESTO
- 1 small head broccoli, florets roughly chopped, stems removed
- 3 tablespoons olive oil
- 1 lemon, juiced
- 1/3 cup pine nuts
- 1/2 teaspoon salt, or less to taste
- FOR THE PARCELS
- 2 handfuls (200 g) green beans
- 50 g sugar snap peas
- 4 white fish fillets (about 500 g) such as bream or hoki
- 2 cups steamed vegetables, such as carrots, zucchini or fennel
Nutrition per serve
2100 kJ (500 Cal), 29 g protein, 33 g fat (including 5 g saturated fat), 21 g carbohydrate (including 8 g sugars), 8 g fibre, 640 mg sodium.
Read our nutrition rating system.
Directions
- Preheat the oven to 180°
- Combine all the pesto ingredients in a food processor and blitz into a rough paste.
- On a baking tray, place a sheet of aluminium foil and layer a sheet of baking paper over.
- Place beans and peas on the baking paper then top with a fish fillet and one-quarter of the broccoli pesto.
- Fold baking paper and foil, enclosing the fish and sealing the edges.
- Place the baking tray in the oven for 10–12 minutes.
- Remove from oven. Open the sealed pouch and serve the fish over the steamed vegetables.
Variations
- Instead of the green beans, substitute 200 g just-cooked potato halves.
Credit
Recipe created and photographed by Helena Dowdall. You’ll find more of Helena’s work at her website.