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Fish Parcels

25 mins
4 ingredients
$1.79 / person
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Fish Parcels

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Ingredients

Serves = 4

  • 4 fillets of firm white fish - 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.
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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.

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