How to Make Appetizing Steamed mediterranean fish parcels

Steamed mediterranean fish parcels. I'm really excited to share this recipe with you today. Let me tell you why: We should eat more fish. Steamed Mediterranean Fish Parcels are prepared with olive oil, garlic, cherry tomatoes, Kalamata olives, capers, white fish, lemon, white wine, and basil.

Mediterranean Fish en Papillote has all the classic flavors of that sunny region with tomatoes, olives, capers, garlic, olive oil, wine and lemon-all wrapped up in parchment paper parcels! Place a parcel onto each plate and let your guests unwrap their own. This is a lovely, simple, easy way to cook fish. You can cook Steamed mediterranean fish parcels using 9 ingredients and 6 steps. Here is how you achieve it.

Ingredients of Steamed mediterranean fish parcels

1. It's 2 tbsp of olive oil.
2. Prepare 1 clove of garlic, sliced.
3. Prepare 16 of cherry tomatoes, halved.
4. Prepare 8 of kalamata olives, pitted and roughly chopped.
5. Prepare 1 tbsp of capers.
6. It's 500 g of (4 fillets) flaky white fish.
7. Prepare 1 of small lemon, thinly sliced.
8. You need 4 tbsp of white wine.
9. Prepare 200 g of pearl couscous.

Into each of your paper bags/greaseproof parcels put a quarter of the butter (if using, it riches up the flavour nicely, but it's by no means necessary ), a quarter of the potatoes, then a fillet of fish, a. Try these Mediterranean-inspired fish parcels from Waitrose for a deliciously healthy main course. You can buy all the ingredients, view more recipes and. Learn how to make Mediterranean fish parcels and get the Smartpoints of the recipes.

Steamed mediterranean fish parcels step by step

1. Preheat oven to 200oC. Cut 4 large squares of parchment paper..
2. In a frying pan cook the garlic, tomatoes, olives and capers in 1 tbsp of oil for 3min.
3. Place a fish fillet in the center of each piece of parchment. Arrange a lemon slice on top of each fillet and evenly divide the tomatoes, olives, and capers among the fish parcels. Sprinkle with a pinch of salt and pepper. Drizzle with 1 tsp olive oil and 1 tbsp white wine in each parcel..
4. Wrap each parcel by folding the sides together and creating a tent, ensuring there are no gaps as you fold the paper together. Place the parcels on a baking sheet and bake for 8 to 10 minutes..
5. Cook the couscous.
6. Discard the lemon, flake the fish and mix in with pearl couscous.

Place a haddock fillet into each parcel. Spoon over the WW Parmesan and Pesto Pasta Sauce over each fillet. Season and bring the long edges of the paper together and roll down to seal. The initial cooking of the cous cous is needed to stop it crisping up too much in the oven. But packed full of nutrients and protein.