Mediterranean fish parcels

Savour the intense flavour of these low-fat treats

  • Cook:50 mins
    Including 20-25 minutes in the oven
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 275
  • fat 6.4g
  • saturates 0.7g
  • carbs 21g
  • sugars 0g
  • fibre 1.9g
  • protein 34.6g
  • salt 1.33g


  • 250g baby new potatoes, scrubbed
  • 1 tsp olive oil
  • 2 x 175g/6oz firm white fish fillets, such as haddock or whiting
  • 2 tsp sun-dried tomato paste or tomato purée
  • finely grated zest of 1 small lemon plus 2 tsp lemon juice
  • about 10 black or green olives
  • 1 tbsp capers, rinsed
  • 2 sprigs of fresh rosemary or thyme


  1. Preheat the oven to fan 170C/conventional 190C/gas 5. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.

  2. Take 2 large sheets of foil, about 30cm square, and brush the middle area of each sheet with the olive oil. Put a fish fillet on top and spread with the tomato paste. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.

  3. Lay a sprig of rosemary or thyme on top then loosely wrap and secure each parcel tightly to completely enclose the ingredients. You can prepare these up to half a day in advance and keep them in the fridge.

  4. Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork. Serve at once, with steamed green beans.

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