Steamed cod parcels with fennel and herbs recipe

  • Serves 4
  • 40 mins
  • 201 calories / serving
  • Freezable
  • Healthy
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Serve up this pretty parcel of flaky cod, sweet fennel and fresh herbs. Whoever opens it is in for a delicious experience.

  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 

  • 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
  • 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

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