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Mediterranean Fish Parcels
Delicious served with a fresh steamed vegetable, such as beans or broccoli, and new potatoes.
Preparation Time: 15 minutes
Cooking Time: 20-30 minutes
Serves 4
Ingredients:
Olive oil to grease the foil
4 fresh fish fillets, such as cod or salmon
8 tbsp thick tomato pasta sauce: choose a ready-made variety with low salt* or make your own.
Click here for a recipe.
1 courgette, chopped
A handful of stoned black olives
4 lemon wedges
Handful of chopped fresh basil, to garnish
Method:
- Pre-heat the oven to 190C/375F.
- Cut four 30cm(12in) squares of foil, then roll up the edges to create four shallow dishes. Brush lightly with olive oil.
- Mix the courgette and olives together with the pasta sauce, and spoon over the fish in the foil dishes.
- Fold up the foil and place on a baking sheet in the oven and bake for 15-20 minutes. The fish is cooked when just firm.
- Kids love opening their own parcels, but take care when hot. Although filleted fish should not contain any bones, check young children’s portions, to be sure.
- Garnish with fresh basil and serve with lemon wedges.
*Please note that care should be taken when adding salt to a child's meal - please
click here to
see the recommended salt limits.
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from you. We are looking for recipes that are easy to make, can be prepared in 20 minutes or less
and have a cooking time of around 30 minutes. A £20 gift voucher will be sent to anyone who sends us a
recipe we use. Please email your recipes to feedback@bloomingmarvellous.co.uk
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