Friday, December 9, 2011

Low Fat Mediterrranean Fish Parcels

If you are looking for a low fat nuitrious mid week supper, that requires little effort, then look no further than this Mediterranean fish parcel. This foil parcel is filled with Mediterranean vegetables and a fillet of white fish topped with basil pesto, which give you a flavoursome light supper with no washing up afterwards.

Serves 1


  • 1 fillet of haddock (or similar white fish)
  • ¼ courgette, sliced
  • ¼  red pepper, sliced
  • ¼ yellow pepper, sliced
  • 1 red onion, sliced
  • 5 cherry tomatoes
  • ¼ leek, chopped finely
  • 1 garlic clove, sliced thinly
  • 2 tbsp thyme leaves
  • Salt and pepper
  • 1 tsp of basil pesto
  • Lemon zest
  • 1 tbsp of lemon juice
  • 4-5 fresh basil leaves
  • 1-2 spritz of low fat spray

  1. Preheat the oven to 200 degrees
  2. Lay two large even pieces of tin foil on a baking tray.
  3. Lay the vegetables and garlic in the centre along with half the basil leaves
  4. Season well and lay the fish on top of the vegetables.
  5. Spread the pesto over the fish and season the fish.
  6. Pour over the lemon juice, zest, and spray the low fat spray.
  7. Take up the opposite corners of the foil and meet in the centre, do the same with the remaining corners.
  8. Pack the parcel tightly and bake in the oven for 30 minutes.

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