Waitrose

Greek-style sea bass parcels

 

Sea bass is a delicate fish, and steaming it in a parcel with the courgettes helps to retain its lovely flavour and the juices.

Ingredients

 

300g baby new potatoes, halved
400g can chick peas, drained and rinsed
2 courgettes, thinly sliced
4 frozen Waitrose Greek Sea Bass Fillets, thawed
4 salad onions, thinly sliced
25g pack flat leaf parsley, leaves picked
1 tsp olive oil
1 lemon, quartered

Method

1. Preheat the oven to 220°C, gas mark 7. Cook the potatoes in a large pan of boiling water for 12 minutes, add the chickpeas and cook for a further 2-3 minutes, until the potatoes are tender.

2. Meanwhile, divide the courgettes among 4 large squares of foil. Place a sea bass fillet on top of each and scatter over the salad onions. Bring up the edges of the foil and tightly seal. Sit the parcels on a baking sheet and bake for 10-12 minutes, until the fish is cooked through.

3. Drain the potatoes and chick peas and return to the pan. Add the parsley and a splash of olive oil and toss well together. Serve with the fish, courgettes and any cooking juices, and a lemon wedge, for squeezing over.

Cook's tip

These parcels can be cooked on the barbecue – just sit them on the rack above the coals and cook for 10–12 minutes, as above.

  • Preparation time: 10 minutes
  • Cooking time: 15 minutes
  • Total time: 25 minutes 25 minutes

Serves: 4

Nutritional Info

Typical values per serving:

Energy 1263.568kJ
302kcals
Fat 9.6g
Saturated Fat 2.6g
Carbohydrate 23.7g
Sugars 3.3g
Salt 0.3g

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3 stars

Average user rating Based on 4 ratings

This recipe was first published in Tue Sep 18 11:14:00 BST 2012.