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Fish and couscous parcels recipe

Fish and couscous parcels recipe

9 ratings

These fish and couscous parcels are a fabulous way of cooking fish, and a brilliant way of getting the kids involved in the kitchen. You will need: large bowl, measuring jug, clingfilm, kitchen scissors, fork, nonstick baking paper, baking sheet. See method

  • Serves 4
  • 10 mins to prepare and 25 mins to cook
  • 207 calories / serving
  • Healthy

Ingredients

  • 200g couscous
  • 250ml hot vegetable stock
  • 2 spring onions, snipped
  • handful dill, snipped
  • 4 x 125g pieces skinless boneless cod
  • 1 lemon, thinly sliced
  • 1 tbsp olive oil

To serve

  • babyleaf salad
If you don't have any spring onions, try using white onions or leeks and adjust the amount accordingly

Each serving contains

  • Energy

    875kj
    207kcal     10%

  • Fat

    5g 7%

  • Saturates

    1g 3%

  • Sugars

    1g 1%

  • Salt

    0.8g 13%

of the reference intake
Carbohydrate 25.3g Protein 15g Fibre 0.1g

Method

  1. Preheat the oven to Gas Mark 7, 220°C, fan 200°. 
  2. Tip the couscous into a large bowl. Pour over the stock, cover with clingfilm and leave to stand for 7-10 mins until all the water has been absorbed. Stir through the spring onions and dill with a fork, breaking up any clumps of couscous.
  3. Tear off 4 large sheets of nonstick baking paper. Place a spoonful of couscous in the centre of each sheet and top with a piece of cod. Season, arrange some lemon slices on top and drizzle over a little olive oil.
  4. Bring the two sides of the paper up to the middle and then fold over several times to secure. Twist the ends to seal, ensuring there is still some air around the fish. Put on a baking sheet and bake for 15 mins, until the parcels have puffed up a little and the fish is cooked through. 
  5. Carefully open the parcels and serve with babyleaf salad leaves.

See more Fish recipes

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