Mediterranean fish parcels

Gluten Free
Dairy Free
Very Healthy
Low Fod Map
Health score
59%
Mediterranean fish parcels
50 min.
2
330kcal

Suggestions


Are you ready to embark on a delightful culinary journey to the Mediterranean? Our Mediterranean fish parcels are not only a feast for the eyes but also a wholesome, hearty dish that's perfect for any meal of the day. Bursting with flavor, this dish combines tender white fish fillets with the vibrant tastes of sun-dried tomatoes, zesty lemon, and a medley of olives and capers, all beautifully wrapped in a convenient parcel for an effortless cooking experience.

This recipe is a fantastic option for those seeking a gluten-free and dairy-free meal that doesn’t compromise on taste. With a health score of 59, you'll be treating your body to essential nutrients while enjoying a delicious dish. Plus, it's low FODMAP, making it suitable for those with specific dietary requirements.

Perfect for lunch, dinner, or any special occasion, these fish parcels offer an elegant presentation that will impress your guests. And with just 50 minutes of preparation and cooking time, you’ll have an exquisite, nutritious meal on the table in no time. Pair it with steamed green beans to round out this Mediterranean masterpiece, and you're all set for a delightful dining experience that will transport your taste buds to sun-kissed shores.

Ingredients

  • 250 baby potatoes scrubbed
  • tsp olive oil 
  • 350 fish fillet white such as haddock or whiting firm
  • tsp sun-dried tomato paste 
  • small juice of lemon finely grated
  • 10  olive green black
  • tbsp capers rinsed
  • sprigs rosemary leaves fresh

Equipment

  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Preheat the oven to fan 170C/conventional 190C/gas
  2. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.
  3. 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.
  4. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.
  5. 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.
  6. Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork.
  7. Serve at once, with steamed green beans.

Nutrition Facts

Calories330kcal
Protein45.92%
Fat25.26%
Carbs28.82%

Properties

Glycemic Index
41.88
Glycemic Load
15.99
Inflammation Score
-7
Nutrition Score
22.826086852861%

Flavonoids

Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.23mg
Luteolin
0.12mg
Kaempferol
6.65mg
Quercetin
8.35mg

Nutrients percent of daily need

Calories:329.86kcal
16.49%
Fat:9.3g
14.3%
Saturated Fat:1.79g
11.2%
Carbohydrates:23.87g
7.96%
Net Carbohydrates:20.26g
7.37%
Sugar:1.48g
1.64%
Cholesterol:87.5mg
29.17%
Sodium:624.04mg
27.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.03g
76.06%
Selenium:73.77µg
105.39%
Vitamin B12:2.77µg
46.08%
Vitamin B3:8.24mg
41.19%
Vitamin C:30.64mg
37.14%
Phosphorus:371.25mg
37.12%
Vitamin D:5.43µg
36.17%
Vitamin B6:0.67mg
33.33%
Potassium:1081.01mg
30.89%
Magnesium:80.61mg
20.15%
Folate:66.7µg
16.67%
Copper:0.31mg
15.45%
Fiber:3.61g
14.43%
Iron:2.45mg
13.63%
Manganese:0.26mg
13.11%
Vitamin B5:1.25mg
12.48%
Vitamin E:1.86mg
12.39%
Vitamin B1:0.18mg
12.02%
Vitamin B2:0.16mg
9.41%
Vitamin K:7.52µg
7.16%
Zinc:0.97mg
6.47%
Vitamin A:255.86IU
5.12%
Calcium:45.86mg
4.59%