Fish parcels with vegetables

Whether it’s supper for one or dinner party fare this fish parcels with vegetable recipe is as easy as it gets. A very healthy meal for any occasion.

Serves: 2
Ingredients: 9
Serving size: 286 g
Total calories: 366
Protein: 23.8 g
Fat: 27.2 g
Carbohydrates: 11.3 g
Fibre: 5.1 g


  • 2 medium carrots
  • 1 cup green beans
  • 1 cup cauliflower
  • 2 x 200g firm white fish fillets
  • 1/2 lemon, cut into wedges
  • Sprig of dill
  • Sea salt and black pepper to taste


This technique, also known as en papillote, steams food in a closed pouch made from baking paper or foil. The parcel keeps the fish moist and retains the flavour of the vegetables. Serve the food in the pouch at the table.

  1. Preheat oven to 200°C.
  2. Cut up carrots and cauliflower and take ends off beans.
  3. Divide carrots, cauliflower and beans equally and place on two 30cm square pieces of baking paper. Top with fish; drizzle with lemon juice and sprinkle with dill. Fold ends and sides of paper over to enclose fish (secure parcel with kitchen string, if necessary).
  4. Place parcels on oven tray; bake about 15 minutes or until fish is cooked through. Season with salt and pepper as desired.
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