Paper-baked Fish with Fennel, Lentils & Orange

Dinner 

SERVES  2

PREP  10mins

COOK  15mins

Gluten Free, Dairy Free, Egg Free, Nut Free, D

Baking in paper (en papillote) is a healthy way to cook fish, as it gently steams and keeps it moist. Don’t be tempted to use foil as it tears easily.

Ingredients

2 baby fennel bulbs, fresh fronds attached

2 x 400g tin lentils, well rinsed

1 orange, zested & juiced

1 tsp cardamom seeds

salt & pepper, to taste

4 x 150g snapper fillets (or blue eye, whiting, barramundi, salmon or trout are also good)

2 x 40cm squares of baking paper

Method

1 Preheat oven to 200°C. 

2 Chop fennel, including fronds (reserving a few for serving), and toss with lentils, juice and half the orange zest, 3/4 tsp cardamom seeds, salt and pepper.

3 Place half the lentil mixture in the centre of both pieces of baking paper. Top with fish, a little zest and remaining cardamom seeds, then season with salt and pepper.

4 Bring the longer edges of the baking paper together and fold over several times to seal. Fold corners of end in and tuck under the parcel to seal. Bake on a tray for 12-15 minutes (depending on the thickness of your fish).

5 Open carefully to avoid a steam burn, top with fresh fennel fronds and remaining orange zest to serve.

Nutritional Information

Per Serve

Energy    Calories  Protein  Carbs  Fibre    Sugar  Fat     Sat. Fat
2712.9kj 648cal 85.7g 51g 13.8g 4.7g 6.8g 1.7g

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