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Mediterranean Fish Parcels with Tabbouleh
Create an unforgettable moment when your guests unwrap this Mediterranean-inspired flavour bomb! The zesty, spicy fresh fish goes perfectly with fresh tabbouleh or a side salad at a summer BBQ.
Makes 4 Serves
Prep Time 20 minutes
Cook Time 15 minutes
Easy as
Ingredients
2 tbsp oil
1 bulb fennel, finely sliced (optional)
4 x 100g fish fillets (Tarakihi, Snapper, gurnard)
8 cherry tomatoes, halved
12 pitted black olives
1 Tbsp capers
4 lemon slices
½ tsp Gregg's Ground Paprika
Tabbouleh: 1 cup coarse bulghur wheat
2-3 Tbsp Eta Balsamic Vinaigrette
½ cup chopped flat leaf parsley
¼ cup chopped mint
2 Tbsp diced red onion
½ red capsicum deseeded and diced
NUTRITION INFORMATION: Average Quantity per Serving Serving size (Avg): 340g | ||
|---|---|---|
| Energy | 1130kJ | |
| Protein | 24.9g | |
| Fat, total | 6.8g | |
| - saturated fat | 1.1g | |
| Carbohydrate | 22.2g | |
| - sugars | 6.0g | |
| Dietary Fibre | 7.4g | |
| Sodium | 490mg | |
Nutrition information is calculated using a recipe analysis program and is subject to variations you may make to the ingredients or cooking method. This nutrition information is intended as a guide only and excludes serving suggestions and swaps you may make.
INGREDIENTS NUTRITION
Made with
Method
Step 1
Heat a dash of oil in a frying pan and gently sauté the fennel until beginning to soften. Step 2
Preheat oven to 200°C (fan assisted). Cut 4 pieces of baking paper, large enough to wrap the fish. Step 3
Divide and place the fennel in the center of the 4 pieces of paper to form a bed. Lay the fish fillets on the fennel. Scatter the cherry tomatoes, olives and capers over the fish fillets. Top with a slice of lemon. Season with Gregg's Ground Paprika. Step 4
Tightly wrap the fish into a parcel by bringing the sides together and twisting the ends to enclose the fish. Place on a baking tray. Bake for 12-15 minutes, until fish is cooked. Unwrap the parcels. Serve with Herb Tabbouleh. Step 5
To make the tabbouleh: Step 6
Put bulghur wheat into a bowl. Just cover with boiling water. Cover bowl with cling film and stand for 20 minutes. The water should be absorbed. If not drain off any excess. Step 7
Stir through Eta Balsamic Vinaigrette. When wheat is cold, add parsley, mint, red onion and red capsicum. Toss to mix. Tips
Foil can we used in place of baking paper.
What do I need?
Select All
1
oil
2
fennel
3
fish fillets
4
cherry tomatoes
5
black olives
6
capers
7
lemon slices
8
Gregg’s Ground Paprika
9
coarse bulghur wheat
10
Eta Balsamic Vinaigrette
11
flat leaf parsley
12
mint
13
red onion
14
red capsicum
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