Mediterranean Cod parcels

This recipe is easily adapted to suit your tastes or whatever veg you have! Try it with any frozen fish too! Frozen veg works well in parcels- frozen peas, sweetcorn, broccoli etc! You’re basically steaming it along with the fish. If you want a stronger flavour try adding some paprika, chilli or capers in there!


1 red pepper

1 yellow pepper

1 small (or 1/2 a large) red onion

Handful of green beans

2 tomatoes

2-3 cloves of garlic

4 frozen cod fillets

Frozen prawns

Salt & pepper

Parsley (fresh is best but dried will work too!)

Juice of 1 lemon

Drizzle of extra virgin olive oil

Thinly slice the peppers and onion, cut the beans into 2-3cm pieces, cut the tomatoes into 8 pieces, finely slice the garlic cloves

Lay a large piece of tin foil on the work surface and lay a cod fillets in the middle

Season the fish with a little salt & pepper and sprinkle around a teaspoon of parsley over it

Load up the peppers, onion, garlic, beans and tomatoes on top

Add a handful of frozen prawns and Squeeze a little lemon juice over the top

Finally drizzle over a touch of extra virgin olive oil

Fold the edges up and scrunch the ends to make a parcel. Make sure everything is contained and all the edges are sealed so nothing can leak out.

Pop onto a baking tray then repeat with the other fillets until you have 4 parcels!

Bake in a preheated oven at 180 degrees for 20mins

Unfold the parcel and spoon the contents onto a plate, pouring over some of the juice. Serve with rice, cous cous or potatoes! Simple!!

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