Baked Fish and Veggie Parcels

This dish is a great mid-week option as both preparation and cooking time is minimal. Health wise you’ll benefit from the protein, selenium, zinc, iodine and vitamins A and D (some species of fish only). Fish is also an excellent source of readily available long-chain omega-3 fatty acids, which are well known for their health benefits and are essential for life. Team this with the well known benefits of fresh veggies and you have yourself a tasty nutrient packed dinner.

Gluten Free, Dairy Free








Serves 2


  • 2 white fish fillets (skin off). I like to use Ling.
  • 1 cup kale.
  • 1 eschalot, thinly sliced.
  • ½ large zucchini, peeled into ribbons.
  • ½ large carrot, peeled into ribbons.
  • ½ bunch asparagus, trimmed and halved
  • ½ lemon, sliced.
  • 2 sprigs fresh lemon thyme.
  • 1 tablespoon extra-virgin olive oil.
  • Pinch salt and pepper.


  1. Preheat the oven to 180 (fan forced).
  2. Cut two squares of baking paper into large enough pieces that will enable you to create the fish and veggie parcels.
  3. Divide and layer the zucchini, carrot, kale, asparagus and eschalot into two piles in the middle of the baking paper pieces.
  4. Place the fish on top of each veggie stack.
  5. Layer the lemon slices on top of each piece of fish.
  6. Sprinkle the salt and pepper and olive oil over the top of the fish and finally place one sprig of lemon thyme on top.
  7. Wrap the fish parcels so that the parcels are completely covered.
  8. Bake for 20-25 minutes (depending on the thickness of the fish).
  9. Allow to sit for 5 minutes before serving just as it is.
  10. Enjoy x