Mediterranean Baked Fish

Did you know that in addition to being lauded for its general health benefits, the Mediterranean diet is also recognised as the very best diet for mental health? This recipe evokes sun and a sea breeze – so whilst you might not have that on your doorstep right now, there is no reason why you can’t serve it up on your plate at supper time. This is a super recipe if you are cooking for one. Despite living in Europe for over 20 years, it was at Ballymaloe Cookery School in Ireland that I discovered Fish En Papillote – fish baked in a paper parcel. You can use any fish, but as I feature salmon a lot elsewhere, this is my preferred healthy way to prepare a fillet of white flaky fish.

Serves 1 (multiply as required). Ready in < 30 minutes

You will need baking paper for this recipe.

Ingredients:

  • 1 fillet of fresh white flaky fish (i.e. cod or haddock in the northern hemisphere, or if you are in the southern hemisphere, snapper, terakihi)
  • olive oil
  • large handful of spinach leaves (washed)
  • small handful of black olives, sliced
  • small handful of cherry / baby tomatoes
  • slices of lemon
  • garlic (optional) or chopped spring onion or diced red onion
  • seasoning
  • chopped herbs

Method:

Turn your oven onto 170 degrees C.

Cover a lipped baking tray with a piece of baking paper. drizzle a little olive oil on the paper and lay a large handful of washed spinach leaves on the paper (enough to act as a bed for your fish fillet. Sprinkle over some chopped garlic (optional), or red onion or spring onion.

On top of the spinach lay 2 – 3 thin slices of lemon. Season.

Lay the fish fillet on top of the lemon, and add a drizzle of olive oil and season.

Lay 2 – 3 lemon slices in top of the fish, and dot your chopped tomato and sliced olives over.

Fold your baking paper over the fish and fold in to create a parcel. This needs to be airtight so that the fish will steam:

Bake for 12 – 15 minutes.

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