Fish in a Bag

11 30 481
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 1
Fish in a Bag
Health Rating

Ingredients


1 medium egg Egg (beaten)
100 gm New potatoes
1/2 bulb(s) Fennel (trimmed, cut into wedges)
1/2 medium Lemon (finely sliced)
5 tomato Cherry Tomatoes (halved)
1 tsp Extra virgin olive oil
1/4 cup whole Black olives (halved)
1 fillet Haddock (or salmon, halibut)
1 pinch Sea salt
1 dash Black pepper
1 tbsp White wine

Instructions


1. Bring a pan of salted water to the boil. Make a bag out of wide foil by tearing off a piece 35 x 45cm in size and folding it double. Fold three sides up, sealing it by brushing a little beaten egg onto the edges before you fold. Leave one side open.

2. Cut the potatoes into quarters (large potatoes into eighths). Drop them into the boiling salted water and cook for 6 minutes. Meanwhile, place the fennel, lemon slices, cherry tomatoes, oil, olives and fish in a large bowl. Season and gently combine.

3. Drain the potatoes, cool and add to the bowl. Mix everything together, scoop into the foil bag and sprinkle on the fennel fronds. Seal the remaining edge loosely and write the cooking instructions on it with a marker. Pop the bag in the fridge – it’ll keep there for a day or two.

4. Heat the oven to 200ºC/400ºF/gas 6, unravel one side of the bag and pour in the wine. Reseal the bag, place on a baking tray and cook for 18 to 20 minutes (if the piece of fish is quite thick, it’ll need 25 minutes).

5. Once cooked, place the bag on a serving plate and gently pierce to release the steam. The tomatoes and wine will have made a delicious sauce. Lovely with some steamed broccoli or green beans.

Nutrition Facts

Per Portion

Calories 481
Calories from fat 155
Calories from saturated fat 28.4
Total Fat 17.3 g
Saturated Fat 3.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 10.0 g
Cholesterol 276 mg
Sodium 1019 mg
Potassium 1884 mg
Total Carbohydrate 33 g
Dietary Fiber 10.2 g
Sugars 5.4 g
Protein 46 g

Dietary servings

Per Portion


Fruit 0.5
Meat 2.1
Meat Alternative 0.5
Vegetables 5.4

Energy sources


Pygal2%385.153792005941890.9290817664618827%442.4750942089506124.8761280085938432%399.53885546384265236.633062388558238%310.8848450463384137.867770903750927%32%38%AlcoholCarbohydratesFatProtein

Notes:

Fish

is an excellent source of Omega 3 fatty acids which are great for brain health and inflammation!

Recipe from:
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