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Fish In A Bag

This is the perfect meal to make this Easter.  A classic French style en papilotte dish that basically means “cooked in a bag”.  This method allows the food to hold in moisture and flavour as it steams inside it’s little pouch and it’s a clean and healthy way of cooking fish. I’ve cooked this simply by topping the fish with a little olive oil, a hint of sea salt, slice of lemon and a little thyme.  I’ve used blue eye for this recipe, but it will work with other fish such as salmon, trout, wild barramundi, mackerel, herring, whiting and snapper. Serve with a fresh leaf salad, oven roasted sweet potato chunky chips or steamed green vegetables and squeeze of lemon.

What’s good about it:
The omega-3s DHA and EPA are absolutely essential in your diet and must be obtained from the foods we eat. Fish is high in omega 3′s that help support the health of every cell in the body. Omega 3′s play a role in immune function by regulating inflammation and encouraging the body to fight infection. Other health benefits of omega 3 are helping to lower cholesterol levels, reduce high blood pressure and help improve symptoms of arthritis. Essential Fatty Acids are needed for proper growth in infants and children, particularly for neural development, responsible for the optimum function of the retina and brain. Fish is also low in saturated fat and it is a complete source of protein. Whenever the body is growing, repairing or replacing tissue, protein is involved.  It’s main function is to build and repair as well as sustain muscle. Fish is also a good source of iodine that helps to support your thyroid which helps to regulate metabolic rate.

Serves 2

2 x 180 g fish fillet  - (blue  eye, salmon, ocean trout, barramundi, snapper)
2 teaspoons olive oil
pinch sea salt
1 lemon
thyme
2 x pieces 40 cm x 30 cm baking paper

Pre-heat your oven to 200 C.
Lay the two pieces of baking paper onto a working bench.
Place a fish fillet into the middle of each piece of baking paper.
Spoon over 1 teaspoon olive oil onto each piece of fish.
Season the fish with a little sea salt.
Slice over a piece of lemon.
Lay over a little thyme.
Enclose the fish with the baking paper by firstly folding both ends into the middle.
Seal the ends, twisting the paper like a cracker.
Place onto a baking tray.
Bake for 12  minutes until cooked through – this depends on the thickness of the fish.
Remove and place onto a serving plate.
Serve with leafy greens or steamed green vegetables and enjoy.

Nutrition per serve:
Protein: 30 g
Total Fat: 6.1 g
Saturated: 0.8 g
Carbs: 0.1 g
Potassium: 545 mg
Sodium: 117 mg
Calories: 178
Kilojoules: 745

Serving Suggestions:

  • Serve with baby spinach salad drizzled with lemon dressing made from freshly squeezed lemon and a little cold pressed olive oil.
  • Serve with steamed asparagus or broccolini, black pepper and parsley and mint salsa verde
  • Serve with grilled figs, white wine reduction and green vegetables.
  • Serve with oven baked sweet potato fries tossed with a little sea salt and rosemary.
  • Serve for dessert a citrus salad topped with pistachio, lemon thyme and orange blossom honey which will marry perfectly with this fish dish.

 


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19 Responses to “Fish In A Bag”
  1. Caitlin says:

    Hi Teresa,
    This is exactly what i do! But i put parsley on instead of the thyme and ground pepper too haha… for the past 2 weeks you haven’t had your ‘food for thought’ section in the sun herald :( Just wanted to know if you were still doing it??? Its my favourite thing every sunday usually! x

  2. Caitlin says:

    Hi Teresa,
    This is similar to what i do! But i use parsley instead of the thyme with lemon and ground pepper haha… Just wanted to know if you were still doing your column in the sun herald? i haven’t seen it for the past 2 weeks and its my favourite thing on sunday! x

  3. Hey Caitlin, thanks for that ! I’m focusing more on my web site, new book and developing a new product range for later this year, so stay tuned – it will just be getting bigger and better. :)

  4. Caitlin says:

    ok, that sounds even better! i already have your 80/20 book, cant wait to get your next! thank you for the fast reply! x

  5. Jo says:

    I made this last night with salmon – absolutely beautiful! The lemon and thyme just made it perfect! thank you for such a lovely simple recipe!

  6. Lisbeth says:

    Best way to cook fish indoors. I used snapper with lemon and thyme and it was divine.

  7. Adam says:

    Absolutely sensational!

    I cooked mine with a few slices of thinly cut tomato on top instead of lemon and lots of black pepper.

    A healthy winter warmer.

  8. Emma says:

    Teresa I would just like to say this is by far the best fish recipe ever so simple and yet extremely yummy !!
    I made this with fresh barramundi fillets with corriander leaves and left out the lemon due to my partner not being a fan and it turned out perfect ! He is a Maori and knows his seafood and said that the way u have cooked this fish is perfect really compliments the natural fish flavours so thank you for making my already fantastic night even better with a great meal !!

  9. Mary says:

    Perfect dinner party recipe!
    Had the future in-laws over last night, made this with Rainbow trout, and it was delicious. Yet so quick and easy! Served it with the sweet potato chips, smiles all round.
    Thanks Teresa :)

  10. Kate says:

    Hi, Could i substitute scallops or prawns or another type of seafood for this dish? I am unable to eat fish.

  11. Catherine says:

    I made this last night for dinner but added a couple of kaffir lime leaves and some ginger and it was gorgeous, a huge hit!

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