Sea Bream Vegetable Parcels Recipe

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Sea Bream Vegetable Parcels Recipe

(Low Fat Recipe)

Ingredients:  Serves 4, Oven: Preheated to 200C

2 bream, each about 450 g, scaled and cleaned

1 tablespoons olive oil

2 scallions, trimmed and chopped

1 tablespoon lemon juice

level teaspoon paprika

1 large carrot, peeled and cut into strips

1 large leek, trimmed, cut into strips and washed

60 g Portobello mushrooms or any fresh wild mushrooms, wiped and sliced

Freshly ground black pepper

10 slices lemon

 

Method:

Mix 1 tablespoon of the olive oil with the scallions, lemon juice and paprika.  Blanch the carrot, leek and mushrooms in boiling water for 1 minute, then drain well.  Cut 2 sheets of nonstick baking paper large enough to wrap round the fish, and brush with the remaining oil.  Place a fish in the center of each sheet and scatter with the carrot, leek and mushrooms.  Trickle half the oil mixture over each fish, season with pepper and lay the lemon slices along the top.  Fold the paper sheets closely round the fish and tuck under securely at the ends.  Put the parcels on a baking tray and cook in the preheated oven for 25 minutes, then open them and see if the fish flakes easily.  If necessary, return the parcels to the oven for a further 5 minutes.  Lift the parcels onto large, warmed serving dishes to take to the table.

 

Note:  The paper wrapping seals in the moisture and taste of the bream, while the vegetables remain firm.  Rice mixed with lemon zest and chopped fennel makes a subtle accompaniment.  To divide each fish, run a sharp knife horizontally along the backbone to free the flesh above the bones.  Lift off the top fillet carefully and serve.  Remove the bones from the remaining fillet and serve.

 

Nutrient Value Per Serving:

195 calories

7 g total fat (1 g saturated)

4 g carbohydrates

0 g added sugar

2 g fiber

130 mg sodium

 

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