Showcasing the Mediterranean diet and Asian diet  


Mediterranean fish and vegetable parcels



Mediterranean fish and vegetable parcels
Succulent fish baked in parcels with sliced tomatoes, fresh basil, green beans, red onion and olives.

3 tablespoons extra virgin olive oil

2 tablespoons lemon juice
1 clove garlic—finely chopped
2 tablespoons finely chopped fresh basil
½ teaspoon salt
¼ teaspoon fresh ground black pepper
2 large rectangles of baking parchment paper (or aluminum foil)
16 green beans—ends trimmed
2 x 6 oz (180g) firm white fish fillets (such as cod or snapper)
2 tomatoes—thickly sliced
10 thinly sliced red onion rings

6 black olives—pitted and halved

PREHEAT the oven to 425°F/220°C. MIX together the olive oil, lemon juice, garlic, basil, salt and pepper until well combined. PLACE half the green beans in the center of each piece of paper. PLACE a fish fillet on top of each bed of beans. ARRANGE the tomato slices overlapping over the fish, then place equal amounts of the red onion rings and olives on top. SPOON half the oil mixture over each. FOLD the paper over the fish and vegetables and wrap up the parcels tightly. PLACE the parcels on a baking tray and cook in a preheated oven for 16 minutes. REMOVE the parcels from the oven and open (be careful, the steam is hot).

Variations: Use sliced zucchini instead of green beans. Replace the basil with fresh parsley. Substitute white wine for lemon juice.

Serving suggestions: Serve with a fresh salad and crusty bread on the side, or with steamed or boiled potatoes.

  Vietnamese Baked Fish. Tender fillets of fish combined with chopped tomatoes, fresh mint and Vietnamese-style seasonings then baked in foil to infuse the flavors.

  Sicilian Fish Stew. A rustic Sicilian-style tomato and herb stew with succulent morsels of fish. Serve with some crusty bread to mop up the juices, or spooned over rice or couscous.

  Miso-Glazed Salmon with Soy-Lemon Spinach. Oven-roasted salmon coated in a savory-sweet miso and ginger marinade, served with spinach tossed with a lemon, soy and sesame dressing.

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