Fish Parcels With Tomatoes & Capers
This flavorful recipe brings together tender white fish fillets with a medley of cherry tomatoes, tarragon, capers, and shallots, all baked to perfection in a foil parcel. The zesty aroma of lemon zest and the earthy notes of olives create a delightful symphony of flavors. With a drizzle of white wine vinegar adding a hint of tanginess, this dish is a winning combination that is sure to impress your taste buds. Serve alongside a fresh green salad for a meal that's as visually appealing as it is delicious.
— Constant Cookbook
Ingredients
- 2 x 150g thick sustainable firm white fish fillets
- extra-virgin olive oil
- 200g small cherry tomatoes , halved
- a small bunch tarragon , chopped
- 2 shallots , very finely chopped
- 1 tbsp nonpareille capers
- 2 tsp white wine vinegar
- rocket or other salad to serve
Instructions
- Preheat the oven to fan 170C/conventional 190C/gas 5. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.
- Take 2 large sheets of foil, about 30cm square, and brush the middle area of each sheet with the olive oil. Put a fish fillet on top and spread with the tomato paste. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.
- Lay a sprig of rosemary or thyme on top then loosely wrap and secure each parcel tightly to completely enclose the ingredients. You can prepare these up to half a day in advance and keep them in the fridge.
- Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork. Serve at once, with steamed green beans.
Yield
Serves 2
Nutrition
- Calories: 275 calories
- Fat Content: 6.4 grams fat
- Saturated Fat Content: 0.7 grams saturated fat
- Carbohydrate Content: 21 grams carbohydrates
- Fiber Content: 1.9 grams fiber
- Protein Content: 34.6 grams protein
- Sodium Content: 1.33 milligram of sodium
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