Fish in the bag

By: Tony Chiodo
From: Feel Good Food
Serves: 4
Photographer: Chris Chen

This is my foolproof method of cooking fish. Make sure you buy a white-fleshed, boneless fillet of fish. These parcels can be made hours before guests arrive and refrigerated until they’re ready to go into the oven. They are always impressive, although it can get a bit messy trying to elegantly slip the fish onto a plate. So, the best way is to serve it in its ‘bag’ on a plate and let your guests take on the challenge themselves.

Ingredients

Quantity	Ingredient
4	boneless, skinless barramundi fillets, or any other firm white fish fillets
1/2	leek, cut into fine matchsticks, white part only
1	carrot, cut into fine matchsticks
1	red capsicum, cut into fine matchsticks
1/2	fennel bulb, finely sliced
140ml	extra virgin olive oil
3 tablespoons	dry white wine
	sea salt
1	lemon, finely sliced into rounds
1 small handful	mint leaves
1 small handful	dill, chopped

Method

Preheat the oven to 170°C. Heat 2 tablespoons oil in a frying pan over medium heat and sauté the leek, carrot, capsicum, fennel and a pinch of sea salt for 3–4 minutes, or until the vegetables soften. Remove to a bowl and allow to cool.
Cut four 30 cm square pieces of baking paper. Divide the vegetable mixture evenly between each square and place a fish fillet in the centre, on top of the vegetables.
Prepare a dressing by mixing together the remaining oil in a bowl with the wine and a little sea salt. Pour the dressing evenly over the vegetables and fish.
Arrange three lemon slices on top of each fish fillet and sprinkle over the combined mint and dill. Fold the edges of the paper over the fish to create a pouch and firmly seal each parcel. Place the parcels on a baking tray and cook for 10–15 minutes, or until the fish flakes easily when tested with a fork. Serve at the table in the parcels.

Tags:: healthy; wholefoods; diet; low-fat; low fat; SBS; simple; easy; weeknight; midweek; mid-week

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