Mediterranean Fish Parcels

Seafood
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Ingredients

  • 2 None small potatoes ⓘ
  • 2 (7 oz) fresh firm white fish fillets ⓘ
  • 1.5 oz sun-dried tomatoes, coarsely chopped ⓘ
  • 4 None marinated artichoke hearts, halved lengthwise
  • 2 oz pitted kalamata olives ⓘ
  • 3 tbsp fresh flat-leaf parsley, coarsely shredded
  • 1 tbsp lemon juice ⓘ
  • 1 tbsp olive oil ⓘ

Instructions

  1. Preheat oven to 375°F. Place potatoes in a small saucepan and cover with cold water. Bring to a boil and cook for 10 mins, or until tender. Drain, let cool then slice thickly.
  2. Place 2 sheets of parchment paper (16 x 16 inches each) on a flat work surface. Arrange potatoes in center of each square. Top each with fish, sun-dried tomatoes, artichoke hearts, olives and 1 1/2 tbsp parsley. Drizzle lemon juice and oil over top. Season. Fold paper to enclose filling and form a parcel, tucking in ends to prevent liquid from spilling. Transfer to a baking tray and bake for 15 mins, or until fish is cooked through.
  3. Sprinkle with remaining parsley. Serve immediately with bread.

Nutrition & Diet Analysis (per serving)

458 kcal 23% DV
Protein Fat Carbs

Macronutrients

Protein 10.1g 20% DV
Total Fat 35.4g 45% DV
Carbs 31g 11% DV
Fiber 10.7g 38% DV
Sugar 1.4g 3% DV

Electrolytes

Sodium 511mg 22% DV
Potassium 2098mg 45% DV

Vitamins & Minerals

Vitamin A 24.5mcg 3% DV
Vitamin C 50.6mg 56% DV
Calcium 67.3mg 5% DV
Iron 14.2mg 79% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

potato tomato lemon juice parsley olives olive oil

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