Steamed Mediterranean Fish Parcels is a healthy fish dinner recipe that’s ready in 20-minutes!
I’m really excited to share this recipe with you today. Let me tell you why:
- We should eat more fish. Most of us don’t eat the recommended amount – 2 servings of fish per week.
- Fish can feel hard to cook. (It can also make the kitchen smell, you know…fishy.)
- It can be plain if it’s not prepared with some flavor.
But this fish dish is neither hard to cook OR plain! It’s bursting with classic mediterranean flavors (think garlic, tomatoes, olives, capers, lemon….SO good). And it doesn’t smell up the kitchen. And it doesn’t cost a fortune (I used wild-caught cod). And it’s ready in 20-minutes, so totally doable for a weeknight meal. And even pretty enough for entertaining!
It’s basically everything I look for in a nutritious meal. I’d recommend some veggies and a whole grain like brown rice or quinoa on the side. And some white wine, you’ll need to open a bottle for the fish anyway! 😉
All this to say is that I really wish I could take all of the credit for this brilliant recipe, but I can’t. It’s all Marissa Hermer. Some of you may know her from Ladies of London, but I know her from her new cookbook, An American Girl in London. (affiliate link)
Drawing inspiration from both her American upbringing and British cuisine, Marissa shows you how to cook delicious, nourishing, family-friendly fare that earns raves on both sides of the pond.
I love her lighter, fresher twists on favorites like Blueberry Chia Muffins, Healthy English Breakfast and the most-adorable Tea Sandwiches – all of which are on my list to make!
The book is gorgeous and sure to bring some new inspiration to your kitchen. Thanks so much for sharing it with me, Marissa!
I love hearing from you guys when you make recipes you’ve found here so let me know what you think, or tag me on social media (@anutritionisteats or #anutritionisteats) so I can see your creations!Print
- 2 Tablespoons olive oil
- 1 clove garlic, sliced
- 16 cherry tomatoes, halved
- 8 kalamata olives, pitted and roughly chopped
- 1 Tablespoon capers
- sea salt and pepper, to taste
- 4-6 oz fillets flaky white fish
- 1 small lemon, thinly sliced
- 4 Tablespoons white wine
- 1 small bunch basil, leaves torn
- Preheat oven to 400 degrees. Cut 4 large squares of parchment paper.
- In a skillet over medium heat, add 1 Tablespoon oil. Add the garlic, tomatoes, olives and capers.
- Saute for 3 minutes, or until the ingredients begin to soften. Season with salt and pepper and set aside.
- Place a fish fillet in the center of each piece of parchment. Arrange a lemon slice on top of each fillet and evenly divide the tomatoes, olives, and capers among the fish parcels. Sprinkle with a pinch of sea salt and pepper. Drizzle with 1 teaspoon olive oil and 1 Tablespoon white wine.
- Wrap each parcel by folding the sides together and creating a tent, ensuring there are no gaps as you fold the paper together.
- Place the parcels on a baking sheet and bake for 8 to 10 minutes, or until the fish flakes easily and the flesh is opaque. Sprinkle the opened parcels with basil leaves, and serve immediately.
- Calories: 236
- Sugar: 3 g
- Sodium: 862 mg
- Fat: 13 g
- Saturated Fat: 1 g
- Carbohydrates: 6 g
- Fiber: 1 g
- Protein: 22 g
- Cholesterol: 90 mg