Ingredients

  • 2 cod fillets, skinless and boneless
  • 2 blood oranges, peeled and chopped
  • 200g baby potatoes, chopped
  • 200g fine beans
  • 2 tbsp extra virgin olive oil
  • 1 tbsp fresh parsley, chopped
  • pinch of salt and pepper

Method

  1. 1

    Pre-heat the oven to 180⁰C, fan 160⁰C, gas 4.  Bring a pan of lightly salted water to the boil and cook the baby potatoes for 10 minutes.  Add the beans to the pan for the last 3 minutes before draining the potatoes and beans. 

  2. 2

    Divide the potatoes and beans equally and place them in the centre of two large pieces of baking paper.   

  3. 3

    Place one cod fillet on the top of each portion of potatoes and beans.  Layer the blood orange segments on top of the cod. 

  4. 4

    Drizzle 1 tbsp of the extra virgin olive oil on top of each cod fillet, season well with salt and pepper and sprinkle half of the parsley over each cod fillet. 

  5. 5

    Fold the baking paper up and around the cod, blood orange segments potatoes and beans and tuck it underneath to make a parcel. 

  6. 6

    Bake the parcels in the middle of the oven for 20 minutes. 

Nutritional Details

Each serving provides
  • Energy 1486kj 355kcal 18%
  • Fat 14.0g 20%
  • Saturates 2.2g 11%
  • Sugars 11.0g 12%
  • Salt 0.3g 5%

% of the Reference Intakes

Typical values per 100g: Energy 314kj/75kcal

Each serving provides

25.0g carbohydrate 7.0g fibre 27.0g protein

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