Fish with Peppers in Paper Parcels

May 09, 2023May 9, 20230 0
Fish with Peppers in Paper Parcels, a healthy and tasty fish dish
in Seafood

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 tablespoons olive oil
1 onion , thinly sliced
1 clove garlic , chopped
1 green pepper , seeded and julienned
1 red pepper , seeded and julienned
8 ounces tomatoes , coarsely chopped
1 tablespoon of fresh mint , chopped
1/2 teaspoon dried oregano
salt and pepper
4 skinless fish fillets ( such as brill , bream or trout )
4 ounces feta cheese , crumbled

Nutrision Information

Servings Per Recipe
4
Calories
295
Sugar
5g
Fat
18g
Fish with Peppers in Parchment Paper is a delicious and healthy meal that is easy to prepare. This dish combines fresh fish fillets with sweet red and green peppers, juicy tomatoes, and flavorful mint, all wrapped up in a parchment paper parcel. The feta cheese adds a creamy and tangy taste that pairs perfectly with the fish and peppers. Baking the fish in parchment paper helps to seal in flavors and keep the fish moist and tender. This dish can be served with your choice of vegetables or sides, such as roasted potatoes or steamed broccoli. It's a perfect meal for a dinner party or special occasion, or for a healthy weeknight dinner.

Instructions

1.Preheat oven to 375°F/190°C/gas mark 5.
2.Heat olive oil in a large frying pan over low-medium heat. Add onion and garlic, and cook until soft.
3.Add green and red peppers, and cook for another 5 minutes. Stir in chopped tomatoes and mint and season with dried oregano, salt and pepper.
4.Divide the pepper mixture into 4 portions and place in the center of each piece of parchment paper.
5.Add a fish fillet on top of each portion of pepper mixture and sprinkle evenly with crumbled feta cheese.
6.Fold the parchment paper over the fish and vegetables to make a parcel, and tuck in the edges to seal the parcel.
7.Bake for 20-25 minutes.
8.Carefully unwrap the parchment paper to reveal the cooked fish in its juices.
9.Serve with your favorite vegetables or sides.

PROS

This dish is low in calories and high in protein, making it a healthy and satisfying meal.

Cooking the fish in parchment paper with vegetables and feta cheese adds flavor and moisture to the dish.

It’s an easy and impressive meal to prepare for dinner guests.

CONS

This dish requires some preparation time to chop the vegetables and wrap the fish in parchment paper.

Some people may not like the texture of cooked peppers and onions.

HEALTH & BENEFITS

Fish is an excellent source of protein, omega-3 fatty acids, and vitamins D and B2. Eating fish regularly can help improve heart health, prevent inflammation, and promote brain function.
Peppers are high in vitamin C, vitamin A, and potassium, which can help boost immunity and reduce the risk of chronic diseases. Feta cheese is lower in calories and fat than most cheeses, and is a good source of calcium and protein.

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