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Buttery Fish Parcels Serves 4

  • Ingredients:

  • 4 175g (6 oz) haddock fillets, defrosted, skinned
  • salt and freshly milled black pepper
  • 2 15ml spoon (2 tbsp) lime or lemon juice
  • 15g (half an oz) butter
  • 1 15ml spoon (1 tbsp) brown sugar
  • 1 medium carrot, grated
  • 1 medium courgette, grated
  • 1 15ml spoon (1 tbsp) sesame seeds, toasted
  • lemon, to garnish

Method

  1. Preheat the oven to 190°C / 375°F, Gas mark 5
  2. Cut four large squares of greaseproof paper.  Place a piece of fish onto each square.  Season with salt and pepper, sprinkle with lime or lemon juice and dot with butter.
  3. Seal the edges of the paper to make a parcel.  Place the parcels on a baking tray and bake for 15-20 minutes.
  4. Meanwhile place the remaining ingredients into a small pan.  Remove the cooked parcels from the oven and carefully pour the cooking juices into the pan.
  5. Cook briskly for 2-3 minutes.  Transfer the fish to a serving plate and spoon over the vegetables and juices.
  6. Serve hot with mixed coloured pasta tossed in a little olive oil and fresh herbs.

NUTRITIONAL VALUES PER PORTION (APPROX) 199 Kilocalories; 31g Protein; 6g Fat; 5g Carbohydrate; 0g Fibre.

Recipe kindly donated by The Seafish Industry

 

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