White Fish Parcels with Caper Anchovy Salsa


White Fish Parcels

  • 2 cloves garlic, crushed
  • 1 baby fennel bulb (130g), sliced ​​thinly
  • 4 x 200g white fish fillets
  • 4 large fresh basil leaves
  • 1/3 cup (80ml) dry white wine
  • 1/4 cup coarsely chopped fresh chives 1/3 cup loosely packed fresh tarragon leaves
  • 1/3 cup loosely packed fresh basil leaves
  • 1/2 cup loosely packed fresh chervil leaves
  • 30g watercress, trimmed
  • 1 tablespoon lemon juice
  • 1 teaspoon olive oil

Caper Anchovy Salsa

  • 1 small red capsicum (150g), chopped finely
  • 2 tablespoons finely chopped gherkins
  • 1 tablespoon drained baby capers, rinsed 8 drained anchovy fillets, chopped finely 1/4 cup finely chopped fresh basil
  • 1 tablespoon balsamic vinegar


A modern take on the traditional French method of cooking “en papillots” (in a sealed package), this recipe uses aluminum foil rather than parchment paper to enclose the ingredients. Cooking this way reduces the need for any added fat, plus mingles and intensifies the flavors of the parcel’s contents.

Step 1 – Preheat oven to hot.

Step 2 – Combine garlic and fennel in small bowl.

Step 3 – Place fillets, skin-side down, on four separate squares of lightly oiled foil large enough to completely enclose fish. Top each fillet with equal amounts of the fennel mixture, top with one basil leaf each, drizzle each with 1 tablespoon of the wine. Gather corners of foil squares together over each fish, twist to enclose securely

Step 4 – Place parcels on oven tray, bake in hot oven for about 15 minutes or until fish is cooked as desired

Step 5 – Meanwhile, make caper anchovy salsa. combine salad.

Step 6 – Place remaining ingredients in medium bowl toss gently to combine salad

Step 7 – Unwrap parcels just before serving; divide fish, fennel side up, among serving plates. Top with salsa; accompany with salad. Combine caper anchovy salsa ingredients in small bowl.

Serves 4 per serving
3.6g of carbohydrate, 5.3g total fat (1.5g saturated fat), 1068kJ (255 cal), 43.9 protein

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