Easy Sea Bass Parcels Recipe

Who needs fish and chips when you can cook your own delicious fish dish at home? Courtney says: “This is the quickest and easiest way to cook fish (in my opinion). You can pop everything in some baking paper, wrap it up, pop it in the oven and get on with a workout. Your food will be done in no time.”

Carbs 17.8g
Calories 248
Fat 7.6g
Protein 27.2g

Serves:

Ingredients

8 cherry tomatoes
1 red onion, finely sliced
1 fennel bulb, finely sliced
2 garlic cloves, finely sliced
2 tsp capers
Small handful of fresh dill (or use fresh basil leaves)
2 sea bass fillets (or use cod/trout/bream)
2 tsp olive oil
2 heaped tsp red pesto
1 lemon, cut into slices
2 tbsp white wine (optional, but works great)
Sea salt
Freshly ground black pepper

Method

1. Preheat the oven to 190˚C/375˚F/gas 5.

2. Grab some non-stick baking paper (or foil) and cut two squares large enough to encase the fish and the vegetables in two parcels – about 40 x 40cm each should do the trick.

3. Divide the vegetables between the two squares, then add the garlic, capers and dill (or basil) and pop the fish on top. Season well with sea salt and black pepper and drizzle with the olive oil. At this stage, you could also add any additional flavours you might like, such as chilli flakes or different herbs.

4. Spread the pesto over the fish and place the lemon slices on top. Spoon over the wine, if using.

5. Pull the sides of the paper up and wrap the fish tightly, making sure that it’s completely enclosed (the secret to this recipe is to ensure there is nowhere for the steam to escape, as it is this that will cook the fish and vegetables).

6. Bake the parcels for 15–20 minutes until the fish is cooked and the vegetables are tender but still have a nice crunch.

Recipe extracted from Fit Foods and Fakeaways: 100 Healthy and Delicious Recipes by Courtney Black (£14.99, Harper Thorsons).

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