Microwave Fish Parcels

A quick and easy recipe which will make people think differently about the way they eat and focuses on one or more of the following:

Achieving ‘five a day’; Using seasonal local ingredients; Trying something ordinarily not considered; Low in calories; Low in fat; High in energy; Substituting something which is ordinarily high calorie/fat with something healthier.

Good for:

Contributes lots towards your five a day, and a low fat (plus incredibly time saving) way of preparing fish

Cooking time:

 10 Minutes

Portions:

4

Cost per person:

Ingredients:

4 coley, cod or haddock fillets
1 tablespoon olive oil
½ red pepper, cored, seeded and chopped
½ green pepper, cored, seeded and chopped
4 spring onions, chopped
2 celery sticks, chopped
1 clove garlic, crushed
pepper to taste
parsley to garnish

Method:

Place each piece of fish on a large piece of greaseproof paper.
Mix all remaining ingredients into a bowl, cover and cook on HIGH for 3 minutes.
Divide mixture between the four fish and wrap each up into a parcel.
Place in a dish and cook on HIGH for 7 minutes.
Unwrap each parcel and carefully lift the fish onto warmed serving plate with the vegetables.
Serve with boiled potatoes and salad.

Supplied by:
Mary Dawe
Community Worker, Eatsome, Health Promotion

www.eatsomegoodfood.org