Bake-in-a-Bag Fish

Bake fish fillets in sealed foil parcels with fennel, onion, and tomatoes for a quick, healthy, low-calorie meal.

Estimated Nutrition

Per Serving Total
Calories 370 kcals 740 kcals
Carbohydrates 2.5 grams 5 grams
Fat 23 grams 46 grams
Protein 34 grams 68 grams
Cook Time
17 mins
Produces
2 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

CondimentsSauces
1
tsp
Fruits
1
squeeze
Lemon Juice
From fresh lemon
Liquids
45
ml
NutsSeeds
1
pinch
Salt
To taste
1
pinch
Black Pepper
Freshly ground, to taste
1
tbsp
Dill
Chopped
OilsFats
30
ml
Olive Oil
Divided use
Seafood
350
g
Fish Fillets
Such as cod, sea bass, or trout
Vegetables
0.25
piece
Fennel Bulb
Finely sliced
0.5
piece
Onion
Finely sliced
1
piece
Tomato
Sliced

Steps

  • Preheat the oven to 200°C or 180°C Fan.
  • Cut two 40cm squares of baking paper and two matching squares of foil.
  • Layer one sheet of baking paper on top of each foil square.
  • Sauté the fennel and onion in oil until softened and season with salt and pepper.
  • Divide the vegetables between the paper squares and top with tomato and fish fillets.
  • Drizzle with oil and lemon juice, then sprinkle with dill and capers.
  • Fold the edges of the parcels upward, leaving a small opening at the top.
  • Pour approximately 45ml of white wine into each parcel and seal them loosely.
  • Place the parcels on a tray and bake for 12 to 14 minutes.
  • Serve the parcels closed on individual plates.