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Mediterranean Fish Parcels with Tabbouleh
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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


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
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.
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Made with


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.


Foil can we used in place of baking paper.
What do I need?
Select All
fish fillets
cherry tomatoes
black olives
lemon slices
Gregg’s Ground Paprika
coarse bulghur wheat
Eta Balsamic Vinaigrette
flat leaf parsley
red onion
red capsicum
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