Provençal cod parcels with basil oil recipe

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  • Serves 4
  • 10mins to prepare and 30mins to cook
  • 305 calories / serving
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HE PROVENCALCOD

Heat oven to 200°C/ 180°C fan/Gas Mark 6. Cut 4 pieces of nonsstick baking paper about a4 size. Lay each of these on a piece of foil that is slightly larger. Divide the courgette between the 4 sheets placing it towards one end of the paper, lay a piece of fish on top then follow with tomatoes and olives then finally a few slices of garlic. Add a squeeze of lemon then fold the empty end over to contain the fish. Fold the joining edges to seal the parcel, so no steam can escape. Lay on a large baking sheet and cook for 20 minutes.

Meanwhile make the basil oil, put the basil and oil in a pestle and mortar with some seasoning and bash until combined. Remove the cod parcels from the oven and serve with a spoon of basil oil and some steamed new potatoes. 

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  • Ingredients

  • small bunch basil, torn
  • 6tbsp olive oil
  • 1 courgette, coarsely grated
  • 4 pieces cod fillet, about 150g each, boned
  • 16 cherry tomatoes, halved
  • 16 pitted black olives, torn
  • 1 garlic clove, sliced
  • 1 lemon, halved
  • new potatoes to serve
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  • Energy 1269kj 305kcal 15%
  • Fat 20g 29%
  • Saturates 3g 15%
  • Sugars 2g 2%
  • Salt 1.4g 23%

of the reference intake
Carbohydrate 2.3g Protein 28.8g Fibre 1.9g

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