Fish
A protein-packed seafood dish full of flavour and colour as well an abundance of health benefits to make anyone happy! Your body will thank you for it!
No Fish option - replacement is chicken schnitzels.
No Fish option - replacement is chicken schnitzels.
1. Set oven to 220ºC.
Place lentils in a saucepan and cover with water. Bring to the boil and simmer for 15-20 minutes, or until tender but still firm. Drain and rinse.
2. Dice tomatoes and zucchini. Slice spring onions. Toss together in a bowl with crushed garlic, rosemary leaves and drained capers.
3. Place 4 large sheets of baking paper on the bench and top with even amounts of vegetables. Drizzle each parcel with 2 tsp balsamic and 2 tsp olive oil. Season fish with salt and pepper and place on top of vegetables. Top each fillet with 1 tbsp butter.
4. To wrap each parcel, bring long sides of the paper together, fold over and place short sides underneath parcel to seal. Bake for 15-20 minutes, or until cooked through.
5. Whisk together 1 tbsp balsamic with 2 tbsp olive oil. Season to taste with salt and pepper.
6. Divide lentils between plates. Remove fish from parcels and toss vegetables (with sauce) into lentils. Return fish on top and garnish with rocket leaves. Drizzle with extra balsamic dressing.
Notes:
Check out our handy hint video on Facebook on how to fold fish parcels.
No Fish option - replacement is chicken schnitzels .
Cook in frypan for 6-8 minutes, or until cooked through.
2. Dice tomatoes and zucchini. Slice spring onions. Toss together in a bowl with crushed garlic, rosemary leaves and drained capers.
3. Place 4 large sheets of baking paper on the bench and top with even amounts of vegetables. Drizzle each parcel with 2 tsp balsamic and 2 tsp olive oil. Season fish with salt and pepper and place on top of vegetables. Top each fillet with 1 tbsp butter.
4. To wrap each parcel, bring long sides of the paper together, fold over and place short sides underneath parcel to seal. Bake for 15-20 minutes, or until cooked through.
5. Whisk together 1 tbsp balsamic with 2 tbsp olive oil. Season to taste with salt and pepper.
6. Divide lentils between plates. Remove fish from parcels and toss vegetables (with sauce) into lentils. Return fish on top and garnish with rocket leaves. Drizzle with extra balsamic dressing.
Notes:
Check out our handy hint video on Facebook on how to fold fish parcels.
No Fish option - replacement is chicken schnitzels .
Cook in frypan for 6-8 minutes, or until cooked through.
Beluga lentils 1 packet (200g)
Tomatoes 3
Zucchini 1
spring onions 1/3 bunch
garlic 1 clove
Rosemary 2 sprigs
capers 1 jar (90g)
white fish fillets 2 packets
Rocket leaves 1 bag (60g)
From your pantry:
Check out our handy hint video on Facebook on how to fold fish parcels.
No Fish option - replacement is chicken schnitzels.
Cook in frypan for 6-8 minutes, or until cooked through.
Tomatoes 3
Zucchini 1
spring onions 1/3 bunch
garlic 1 clove
Rosemary 2 sprigs
capers 1 jar (90g)
white fish fillets 2 packets
Rocket leaves 1 bag (60g)
From your pantry:
Check out our handy hint video on Facebook on how to fold fish parcels.
No Fish option - replacement is chicken schnitzels.
Cook in frypan for 6-8 minutes, or until cooked through.
