Baked Fish Parcels

Estimated nutrition per serve: 235 kcal · 29g protein · 6g carbohydrate · 10g fat. Calculated from standard USDA reference values for the ingredients listed; an approximate guide, not a lab analysis.

01Ingredients

4 firm white fish fillets (about 150g each), skin off
2 zucchini, cut into thin ribbons
200g cherry tomatoes, halved
1 lemon, thinly sliced
2 tbsp olive oil
2 garlic cloves, thinly sliced
2 tbsp chopped fresh dill, parsley or basil
½ tsp salt
¼ tsp ground pepper

02Method

Preheat the oven to 200C. Cut four large squares of baking paper, about 35cm each.
Divide the zucchini ribbons and tomatoes among the squares, forming a bed in the centre of each.
Sit a fish fillet on each bed. Season, drizzle with the olive oil, and top with the garlic, herbs and 2-3 lemon slices.
Bring the long edges of the paper together, fold over several times, then twist or fold the ends to seal tightly into a parcel.
Place the parcels on a tray and bake for 15-18 minutes, until the fish is opaque and flakes easily.
Rest for 2 minutes, then open carefully, as the steam is hot. Serve in the parcels or tip onto plates with the juices.

03Notes & substitutions

Barramundi, snapper, flathead, whiting and basa all work well.
Thicker fillets need an extra 3-5 minutes; thin fillets, a little less.
Add a spoonful of white wine or a splash of soy sauce to each parcel.
Add sliced potato or baby carrots under the fish to make it a full meal - parboil first.
Frozen fillets should be fully thawed first.

04Common mistakes

Overcooking the fish — it dries out; check it at 15 minutes.
Poorly sealed parcels — steam escapes and the fish bakes dry; fold the edges well.
Using thick, wet vegetables — they do not cook through in 15 minutes; cut them thin.
Opening the parcel near your face — the steam can burn; open away from you.

05Storage & leftovers

Fridge

Best eaten fresh; leftovers keep for 1 day.

Freezer

Not recommended.

Prepare ahead

Assemble the parcels up to 4 hours ahead and keep them refrigerated.

More About This Recipe

06Ingredient notes

White fish fillets. Mild, firm fish stays moist when steamed in the parcel

Zucchini ribbons. Cook quickly and soak up the juices; a good use of a zucchini glut

Cherry tomatoes. Burst and make a light sauce

Fresh herbs. Dill and parsley suit fish especially well

07Troubleshooting

Fish is dry. It was overcooked; check at 15 minutes.
Fish is raw in the middle. Bake 3-5 minutes longer.
Parcel has burst. Use heavier baking paper and seal the folds tightly.
Dish is watery. Slice the vegetables thinner; some liquid is normal, serve with bread.

Frequently Asked Questions

Can I use foil?

Yes - foil seals well, but baking paper is traditional.

How do I know the fish is cooked?

It turns opaque and flakes easily with a fork.

Can I cook these on the barbecue?

Yes - use foil, and cook on a medium heat for 12-15 minutes.

Can I use salmon?

Yes - it needs a similar time; leave the skin on the base.

Made with homegrown zucchini and tomatoes — grow your own from our free guides.