Name: Seafood parcels
Prep time: 15 minutes
Cook time: 20 minutes
Yield: 2
Ingredients: 160g broccoli florets; 100g salmon, cubed; 100g pollock, cut into 2 chunks; 50g prawns; 6 spring onions, sliced; 1 red pepper, cut into strips; 10g parsley; black pepper; juice lemon, plus 2 wedges to serve; 2 tbsp water; 2 tsp olive oil

Salmon, prawns and pollock with broccoli, spring onions and peppers, all cooked together in a foil parcel.

Serves

Prep

15 minutes

Cook

20 minutes

Each 307g serving contains (excludes serving suggestion)

KCal

257

Carbs

7.9g

Fibre

5.9g

Protein

27.2g

Fat

11.7g

Saturates

2.1g

Sugars

6.8g

Salt

0.31g

Fruit/Veg Portion

What makes a healthy, balanced diet?

Ingredients

160g broccoli florets

100g salmon, cubed

100g pollock, cut into 2 chunks

50g prawns

6 spring onions, sliced

1 red pepper, cut into strips

10g parsley

black pepper

juice lemon, plus 2 wedges to serve

2 tbsp water

2 tsp olive oil

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Method

Step 1

Preheat the oven to 180°C/gas 5. Blanch the broccoli for 3–4 minutes in boiling water and drain.

Step 2

Divide the fish, seafood and vegetables equally between 2 large squares of foil measuring 25cm x 25cm.

Step 3

Sprinkle with the parsley and a good grind of pepper. Squeeze lemon over each, and then add the water and olive oil.

Step 4

Fold the foil into the centre to make a parcel, then place on a baking sheet and bake for 15 minutes.

Step 5

Serve each parcel with a lemon wedge.

Recipe tips

This dish works with any white fish. Alternatively, you could just add salmon, or omit prawns.

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Seafood parcels

Ingredients