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+ the healthy chef recipes +

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 its 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, a 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 great 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. 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.  Its 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 health.

+ ingredients & methods +

ingredients (2)

2 x 180g 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

method

  1. Pre-heat your oven to 200°C.
  2. Lay the two pieces of baking paper onto a working bench and place a fish fillet in the middle of each piece of baking paper.
  3. Spoon over 1 teaspoon olive oil onto each piece of fish and season with a little sea salt.
  4. Slice over a piece of lemon and add a little thyme.
  5. Enclose the fish with the baking paper by firstly folding both ends into the middle, then seal the ends, twisting the paper like a cracker.
  6. Place onto a baking tray.
  7. Bake for 12 minutes until cooked through – this depends on the thickness of the fish.
  8. Serve with leafy greens or steamed green vegetables and enjoy.
+ notes & inspiration +
  • 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.
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