Baked Vegetable & Fish Parcel


Healthy cooking for beginners is all about simple, quick, healthy meals that are satisfying, nourishing and absolutely delicious.

This meal takes about 20 mins to prepare and 25 mins to cook and it will stay on your weekly menu forever! Children will love helping with this one, using whatever vegetables you have in the fridge! I have made this several times and it really depends on what I have …

Ingredients (for two):

2 salmon fillets (or whatever fish you choose)
3 kale leaves, stalk removed and finely sliced
1 red onion, finely sliced
1 cup fennel, finely sliced
1 small carrot, finely sliced
1 cup wakame flakes, dry or re-hydrated/drained
1 cup fresh herbs, sliced – this time was basil and flat leaf parsley
1 garlic clove, finely sliced
1 heaped teaspoon of dried chilli flakes
1 heaped teaspoon of ground black pepper
3 tablespoons of extra virgin olive oil
2 large pieces of foil for wrapping


Pre-heat oven to 180ºC

Mix the above ingredients in a bowl until well combined

Halve the vegetables, placing a large heap in the middle of each piece of foil

Place fish on top and wrap by pulling together the long edges and folding over a couple of times – push any vegetables coming out the sides back in and seal the ends of the foil so you have an air-tight parcel

Place in an oven proof dish and pop in the oven for 25-35 minutes, depending on the size of your fish pieces

Serve by simply sliding the parcel from the foil into a bowl and squeeze of=ver some lemon juice and a drizzle of olive oil

This is an absolute winner! You can prepare the vegetables beforehand. Use any vegetables you have to hand, just make sure they are all about the same size when you prepare them, so they all cook in the same time


Love, Sarah

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