Fabulous Fish Parcels
Recipe type: Mains
If you want a meal that is light, full of omega’s, alkalizing and distinctly flavoursome, this is a favourite with all the family, even the little ones.
  • 2 tsp coconut oil
  • 1 leek, white and light green parts only, thinly sliced
  • 50g fresh spinach leaves, shredded
  • 1-2 fillets sole per person, about 450g
  • 1 courgette, thinly sliced
  • Dulse seaweed granules
  • White pepper powder
  • Fresh lemon wedges, to serve
  • Red Chilli Flakes (optional)
  • 4 pieces of parchment paper (33cm sq)
  • Baking twine
  1. Preheat oven to 400°F (200°C).
  2. In a saucepan on high heat, melt the coconut oil.
  3. Gently sauté the leeks for 5 minutes until softened.
  4. Add the spinach and cook for another minute until wilted. Set aside.
  5. Wash and pat dry the fillets. Sprinkle both sides lightly with the dulse granules and white pepper.
  6. In the centre of a large piece of parchment paper, place one layer of courgette slices in a row (the length of the fillet.)
  7. Add a spoonful of the cooked leek-spinach mixture evenly on top of this row.
  8. Next place one seasoned fish fillet on top. Add another layer of each: leek-spinach; courgette slices; another fish fillet.
  9. Finish with a final two layers of vegetables, the courgette and leek-spinach.
  10. Fold the top and bottom edges of the parchment paper over, and tie up the sides to secure all openings in order to retain the steam and liquid in the parcel when cooking.
  11. Continue as above with the remaining fillets to make 4 parcels.
  12. Bake for 20 minutes.
  13. Serve immediately with fresh lemon wedges and red chili flakes, if using.
  14. (Plates warmed in the oven for a minute are a good call).
Recipe by EPJHealth at https://www.epjhealth.com/fabulous-fish-parcels/