Steamed cod parcels with fennel and herbs recipe
Serve up this pretty parcel of flaky cod, sweet fennel and fresh herbs. Whoever opens it is in for a delicious experience.
See method- Serves 4
- 40 mins to cook
- 201 calories / serving
- Freezable
- Healthy
Ingredients
- 1tbsp olive oil
- 2 Tesco Finest echalion shallots, finely sliced
- 1 large fennel bulb, trimmed and finely sliced
- 1 garlic clove, finely chopped
- 125ml white wine
- 4 x 125g (4oz) pieces cod loin
- 1 lemon, half cut into 4 slices (keep the other half for squeezing over the peas)
- 4 stalks lemon thyme
- 350g (12oz) frozen peas
- large handful fresh mint leaves, chopped
- new potatoes, to serve
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Shop ingredientsEach serving contains
- Energy
- 845kJ 201.0kcal
- Fat
- 5g
- Saturates
- 1g
- Salt
- 0.2g
- Sugars
- 4g
of the Reference intake
Carbohydrate 10.3gProtein 25.4gFibre 5.8g
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Method
- Preheat the oven to gas 6, 200ºC, fan 180ºC. Tear off 4 x 40cm (16in) long pieces of nonstick baking paper for your parcels.
- Heat the oil in a large nonstick frying pan over a medium to high heat and cook the shallots, fennel and garlic for 10 minutes, or until softened and golden. Add the wine to the pan and bubble for a minute. Remove from the heat and divide the shallot mixture between the parcels, top each with a piece of fish, scatter over a little salt and pepper then top with a slice of lemon and a sprig of lemon thyme. Spoon over the wine sauce. Scrunch up the edges of the baking paper to seal into a parcel. Put the parcels on a baking sheet and bake in the oven for 15 minutes, until the fish is cooked through.
- Meanwhile, bring a pan of water to the boil and add the frozen peas. Cook for a couple of minutes, then drain. Put in a bowl, add the mint and a squeeze of lemon, then crush lightly and season.
- Place the parcels on 4 plates to be opened at the table. Serve with the minted peas and some new potatoes, if you like.
- See more Cod recipes
