Steamed cod parcels with fennel and herbs

Steamed cod parcels with fennel and herbs recipe

0 ratings

Serve up this pretty parcel of flaky cod, sweet fennel and fresh herbs. Whoever opens it is in for a delicious experience. See method

  • Serves 4
  • 40 mins
  • 201 calories / serving
  • Freezable
  • Healthy

Ingredients

  • 1tbsp olive oil
  • 2 Tesco Finest echalion shallots, finely sliced
  • 1 large fennel bulb, trimmed and finely sliced
  • 1 garlic clove, finely chopped
  • 125ml white wine
  • 4 x 125g (4oz) pieces cod loin
  • 1 lemon, half cut into 4 slices (keep the other half for squeezing over the peas)
  • 4 stalks lemon thyme
  • 350g (12oz) frozen peas
  • large handful fresh mint leaves, chopped
  • new potatoes, to serve

Each serving contains

  • Energy

    845kj
    201kcal
    10%
  • Fat

    5g 6%
  • Saturates

    1g 4%
  • Sugars

    4g 4%
  • Salt

    0.2g 4%

of the reference intake
Carbohydrate 10.3g Protein 25.4g Fibre 5.8g

Method

  1. Preheat the oven to gas 6, 200ºC, fan 180ºC. Tear off 4 x 40cm (16in) long pieces of nonstick baking paper for your parcels.
  2. Heat the oil in a large nonstick frying pan over a medium to high heat and cook the shallots, fennel and garlic for 10 minutes, or until softened and golden. Add the wine to the pan and bubble for a minute. Remove from the heat and divide the shallot mixture between the parcels, top each with a piece of fish, scatter over a little salt and pepper then top with a slice of lemon and a sprig of lemon thyme. Spoon over the wine sauce. Scrunch up the edges of the baking paper to seal into a parcel. Put the parcels on a baking sheet and bake in the oven for 15 minutes, until the fish is cooked through.
  3. Meanwhile, bring a pan of water to the boil and add the frozen peas. Cook for a couple of minutes, then drain. Put in a bowl, add the mint and a squeeze of lemon, then crush lightly and season.
  4. Place the parcels on 4 plates to be opened at the table. Serve with the minted peas and some new potatoes, if you like.

See more Cod recipes

You may also like

Be the first to comment

blog comments powered by Disqus