Baked Lemon Pepper Fish Parcels – IBD Medical

Baked Lemon Pepper Fish Parcels

by IBD Medical on September 23, 2020

diabetes recipes healthy low carb fish lunch dinner

Serves 4

Preparation time: 10 min

Cooking time: 20-25 mins

 

Ingredients:

  • 75g  baby spinach leaves, washed and drained
  • 4 (180g each) thick white fish fillets
  • 2 tablespoon extra-virgin olive oil 
  • Zest of 1 lemon
  • ¼ teaspoon of freshly ground pepper
  • 1 lemon quartered, to serve
  • 1 tsp olive oil, for greasing
  • 200g orange sweet potato, peeled and cut into thin slices
  • 200g broccoli
  • 200g green beans

Method:

  1. Heat oven to 220°
  2. Cut four rectangles of foil about 45cm long (half as long again as it is wide).  Brush the centre area with oil.
  3. Divide spinach between four sheets of foil and pile in the middle of each sheet.
  4. Season fish with lemon zest and freshly ground pepper and place on top of spinach.
  5. Drizzle the remaining oil over the fish.
  6. Bring the two short sides of foil to meet in middle and crimp foil from middle to edges shaping it into a half moon.
  7. Fold foil over again and crimp again so that no air can escape. Repeat for other three parcels.
  8. Arrange sweet potato on a baking tray brushed or sprayed with olive and bake in oven for 15-20 minutes, or until cooked. Watch carefully to avoid over-cooking and turn a few times.
  9. Bake fish for 15 min on an oven tray, bag will puff up like a balloon.
  10. Steam broccoli and beans for 7-8 minutes or until cooked.
  11. Snip open bag and slide fish onto plate.
  12. Serve with lemon wedges and vegetables.

 

Nutritional analysis per serve:

Energy 1470kJ; Fat 15g, Saturated fat 3g; Protein 41g, Carbohydrate 9g; Fibre 6g; Sodium 200mg

 

IBD Medical was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

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