Fish parcels wrapped in lemon, dill and onion

Written by Catherine Saxelby on Tuesday, 08 September 2009.
Tagged: diet meals, dinner, easy, family fare, healthy cooking, healthy recipe, high protein, seafood

  • Ready In: 25 minutes
  • Prep Time: 5 minutes
  • Cooking Time: 20 minutes
  • Serves: 4
Fish parcels wrapped in lemon, dill and onion

A great idea for a summer barbecue. So simple to prepare - and no washing up afterwards! The fish takes on the fragrance of the lemon, herbs and onion yet retains its simplicity and freshness.

 

Ingredients

  • 4 squares baking paper or aluminium foil 30 x 30 cm
  • 4 bream, snapper, blue-eye or other boneless white fish fillets (about 800g)
  • 1 red onion, sliced
  • 1 lemon, sliced
  • 1 lemon, juiced
  • 1/2 cup sliced red capsicum (optional)
  • 8 sprigs dill
  • freshly-ground black pepper
  • SERVE WITH:
  • 4 potatoes, baked
  • green beans, steamed or microwaved

Nutrition per serve

Including one medium potato: 1407 kilojoules (336 Calories), 5g fat (including 1g saturated fat), 22g carbohydrate (including 3g sugars), 8g fibre and 190mg sodium. Read our nutrition rating system.

Directions

1. Spray each square of baking paper or foil with oil spray (or brush with a little oil).

2. Lay a fish fillet on each sheet, top with onion slices, lemon slices, capsicum slices, two sprigs of dill and pepper. Pour lemon juice over each fillet.

3. Wrap tightly in the paper. Place on a baking tray and cook in a moderate oven (180ºC) for 15 to 20 minutes or until fish flakes easily with a fork. Alternatively, the fish can be cooked in the microwave oven - wrapped in baking paper - or a barbecue plate.

4. To serve, remove herbs, bay leaf and lemon slices and discard. Serve with jacket baked potatoes and steamed or microwaved beans.

 

Variations

Freshly chopped parsley can be substituted for the dill. Or you can used 1/4 teaspoon mixed dried herbs along with one or two fresh bay leaves for a stronger flavour.