Mediterranean Nile Perch Parcels
Preparation time is 10minutes
Cook time is 10minutes
Total time is 20minutes
Serve is for 4 people
Difficulty level: 3 out of 4
12 Ingredients
Number of servings
4
- 1/3 cup kalamata olives, pitted, finely chopped
- 200grams nile perch fillets
- 2 tomatoes, finely diced
- 1 medium zucchini, finely diced
- 1tablespoons extra virgin olive oil
- 1 lemon rind, finely grated
- 1 lemon wedge
- 1/2 cup lemon juice
- 1teaspoons pepper (for seasoning)
- 60grams baby rocket (to serve)
- 500grams couscous
- 1 pinch sea salt ground (to taste)
Nutrition per serving
2720kJ
Protein
28.0grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 7
Preheat oven to 200°C.
Step 2 of 7
Place 4 pieces of foil, large enough to hold fish onto a flat surface. Top with slightly smaller sheet of baking paper. Place a piece of fish into the centre of each.
Step 3 of 7
Combine olives, tomatoes, zucchini, lemon rind and juice and olive oil in a bowl. Divide mixture evenly over fish. Season with salt and pepper.
Step 4 of 7
To enclose fish wrap in foil. Place onto a baking tray. Bake for 10-15 minutes or until cooked through.
Step 5 of 7
Meanwhile, prepare couscous according to packet instructions.
Step 6 of 7
Serve fish fillets on a bed of couscous and top with baby rocket.
Step 7 of 7
Serve with lemon wedges.
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