Cod & Pesto Parcels

The soft white flesh of cod is a brilliant, low-calorie source of protein. Protein is an essential nutrient as it builds and repairs every cell in our body, so this dish will provide you with all that you need.

Healthy Diet

By Healthy Diet

 Cooking Time: 15-20 minutes
cals 292
Cod & Pesto Parcels

Ingredients

  • 2 tbsp olive oil
  • 400g mix of green beans, mangetout, tenderstem broccoli or sugar snap peas
  • 4 x 150-175g cod fillets, skinned
  • 4 tbsp fresh pesto
  • 250g cherry tomatoes, halved
  • 1 lemon, cut into wedges
  • salt and black pepper

Method

 

  1. Preheat the oven to 200C/400F/Gas 6. Cut out 4 x 40cm squares of baking paper and the same sized piece of foil. Lay the paper squares on top of the foil squares and brush them lightly with a little olive oil.
  2. Blanch the green beans in a saucepan of boiling, salted water for 2 minutes. Drain and rinse in cold water to stop them cooking, then mix them with the other vegetables.
  3. Divide the vegetables between the four squares, add a cod fillet to each and season well. Add a tablespoon of pesto on top of each fillet, then drizzle with a little olive oil. Scatter the cherry tomatoes around the vegetables and add two wedges of lemon to each parcel. Scrunch up the paper and foil, making sure you leave a little space around the fish.
  4. Place the parcels on a baking tray and bake them for 15-20 minutes or until the fish is just cooked through and the vegetables are tender. Serve the parcels at the table so everyone can enjoy opening their own, accompanied by brown steamed rice.

 

Nutrition: per serving

cal

292

fat

15.2g

protein

31.4g

sat fat

2.4g

salt

1.48g

carbs

7.9g

sugar

6.4g