Recipes · Dinner

Lemon-Garlic Fish Packets

White fish, white beans, and vegetables steamed in their own parchment parcels — zero cleanup, zero dryness.

30 mineasy4 servings$$mediterraneanGluten-freeDairy-freeHigh proteinMediterranean
Why it earns its place. The packet steams the fish gently so it cannot dry out, and the beans make it a complete plate at 320 calories.

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Ingredients · 4 servings

  • 4 x 140 gwhite fish fillets — cod, haddock, or tilapia
  • 1 x 400 ml cancanned white beans — drained, rinsed
  • 1 mediumzucchini — thin half-moons
  • 250 gcherry tomatoes — halved
  • 3 clovesgarlic — sliced thin
  • 2 tbspolive oil
  • 2 wholelemon — one sliced, one in wedges
  • 1 tspdried oregano
  • 1 handfulparsley — chopped

Contains: fish. Always check labels — brands vary.

Method

  1. Heat oven to 200°C. Lay four parchment squares; divide beans, zucchini, and tomatoes among them.
    8 min
  2. Fish on top; garlic, oregano, oil, a pinch of salt, and a lemon slice on each. Fold the packets closed.
    5 min
  3. Bake until the fish flakes — open one carefully to check.
    13 min
  4. Serve in the paper with parsley and lemon wedges; the juices are the sauce.

Nutrition per serving

320calories
32 gprotein
24 gcarbs
11 gfat
7 gfiber
1.5 gsat fat
420 mgsodium
0 gadded sugar

Editorial estimates per serving. Counts 4 different plants toward your weekly variety.

Make it yours

availabilitySalmon works — add 3 minutes
cultureFoil packets on a grill do the same job outdoors
costChickpeas instead of white beans

Storage. Best straight from the oven; keeps 1 day and flakes nicely into tomorrow’s salad.

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