Fantastic Fish Parcels with Spiced Fennel
Parcels make food fun! The fennel adds flavour, anti-inflammatory qualities and lovely flavonoids such as rutin and quercetin. Rutin helps the body use vitamin C and maintain collagen levels.
PREPARATION TIME: 15 MINUTES ♥ COOKING TIME: 30 MINUTES SERVES 4
INGREDIENTS
- Pinch of finely grated lemon zest
- Juice of 1 lemon, plus extra wedges to serve
- 2 garlic cloves, crushed
- 2 teaspoons grated ginger
- 4 chervil sprigs, plus extra to serve
- 1 teaspoon extra virgin olive oil
- 1 fennel bulb, trimmed and thinly sliced
- 2 teaspoons Moroccan spice blend
- 4 x 150 g white fish fillets (such as snapper, ling or barramundi), skin and bones removed
- Green salad or steamed broccoli tossed with garlic and extra virgin olive oil, to serve
METHOD
- Preheat the oven to 180°C.
- Combine the lemon zest and juice, garlic, ginger and chervil in a bowl.
- Heat the olive oil in a small frying pan over medium heat, and sauté the fennel with the Moroccan spice blend for about 5 minutes.
- Tear off four large squares of baking paper. Divide the fennel mixture among the paper squares and place a fish fillet on top. Drizzle over the lemon mixture, then gather the corners of the baking paper to create a parcel, securing tightly with kitchen string, seam-side up.
- Place the parcels on a baking tray and bake for 20–25 minutes or until the fish is cooked through.
- Let them stand for 5 minutes, then top with extra chervil.
- Serve with a green salad or steamed broccoli, and lemon wedges.
T I P : A Thai spice mix also works well here.
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By Michele Chevalley Hedge, Accredited Nutritionist (Adv. Dip. Nutritional Medicine, ATMS)
Michele Chevalley Hedge is an accredited nutritionist (Adv. Dip. Nutritional Medicine), author of The Healthy Hormone Diet & Eat, Drink And Still Shrink as well as keynote speaker. She's the founder of A Healthy View, working with individuals and organisations across Australia to build sustainable health through evidence-based nutrition and positive psychology.
Read more about Michele · Explore her books· Corporate wellbeing programs
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