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Fish Parcels

Dinner Lunch
25 mins
4 ingredients
$1.79 / person
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Fish Parcels

Gear

Ingredients

Serves = 4

  • 4 fillets of firm white fish, skin removed - approx 125g each (e.g Ling or Mahi Mahi.)

  • 2 lemons

  • ½ bunch of parsley, leaves only

  • 4 garlic cloves, crushed

  • 1 tbsp extra virgin olive oil

  • Baking paper

It’s this easy

  • Preheat oven to 200℃

  • Cut four large squares of baking paper

  • Place one fillet of fish in the centre of each piece of baking paper

  • Grate the rind from both lemons and add to a bowl. Slice the lemon into discs

  • In a small bowl, combine the lemon rind, crushed garlic and chopped parsley leaves, with 1 Tbsp extra virgin olive oil

  • Spread ¼ of the lemon/garlic/parsley mixture on each piece of fish. Layer each fish with a slice or two of lemon

  • Take the two long sides of the baking paper and bring them into the middle so that they overlap

  • With the other two ends, twist them up. (Your parcel will look like a Christmas bon bon. Make sure that the fish is completely enclosed)

  • Place fish parcels, evenly spaced on a baking tray

  • Cook fish for 10-15 minutes, until the fish is white on the inside

  • Serve with a side salad, rice/crusty bread

Notes

Nutrition information (per serve):

  • Energy (703kJ)

  • Protein (25.4g)

  • Total fat (5.7g)

  • Saturated fat (1.0g)

  • Carbohydrate (1.2g); Starch (0.3g), Sugars (1.0g), Added sugars (0.0g), Free sugars (0.0g)

  • Dietary fibre (2.1g)

  • Sodium (93mg)

  • Calcium (72mg)

  • Iron (0.7mg)

Allergies

Contains: Seafood, FODMAPs.

Why is this good?

Diabetes Friendly

Diabetes friendly

Heart Healthy

Heart healthy

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz