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Tuesday 21 February 2017

Cod Parcels Steamed - With Fennel and Herbs

Serve up this pretty parcel of flaky cod, sweet fennel and fresh herbs. Whoever opens it is in for a delicious experience ...

Serves Four
1 tbsp olive oil
echalion shallots, finely sliced
1 large fennel bulb, trimmed and finely sliced
1 garlic clove, finely chopped
125ml (4fl oz) white wine
4 x 125g (4oz) pieces cod loin
1 lemon, half cut into 4 slices (keep the other half for squeezing over the peas)
4 stalks lemon thyme
350g (12oz) frozen peas
large handful fresh mint leaves, chopped

Optional - new potatoes, to serve

1. Preheat the oven to gas 6, 200ºC, fan 180ºC. Tear off 4 x 40cm (16in) long pieces of non-stick baking paper for your parcels.

2. Heat the oil in a large non-stick frying pan over a medium to high heat and cook the shallots, fennel and garlic for 10 minutes, or until softened and golden. Add the wine to the pan and bubble for a minute. Remove from the heat and divide the shallot mixture between the parcels, top each with a piece of fish, scatter over a little salt and pepper then top with a slice of lemon and a sprig of lemon thyme. Spoon over the wine sauce. Scrunch up the edges of the baking paper to seal into a parcel. Put the parcels on a baking sheet and bake in the oven for 15 minutes, until the fish is cooked through.

3. Meanwhile, bring a pan of water to the boil and add the frozen peas. Cook for a couple of minutes, then drain. Put in a bowl, add the mint and a squeeze of lemon, then crush lightly and season.

4. Place the parcels on 4 plates to be opened at the table, and serve with the minted peas.

Optional - may also be served with new potatoes.

Per Serving:
Carbohydrate 10.3g Protein 25.4g Fibre 5.8g Fat 4.5g

Recipe idea from

Fennel is from the same family as the herb and seed of the same name, it's also known as Florence fennel, finocchio, or sweet fennel, and is very popular in Italian cookery. When eaten raw, the texture is crisp and the flavour is quite assertive and aniseedy. Cooked, it's softer and more mellow.

I hope you may enjoy this dish soon ...

We bring a variety of recipe ideas to this blog, but please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Jo said...

That looks lovely, delivered in its own little parcel.

Crafty Green Poet said...

that looks delicious!

Gloria Baker said...

Look delicious ! I love these cod parcels!

Christine said...

This looks delicious!

Valerie-Jael said...

This looks so good again, you are always making me hungry! Hugs, Valerie

Jenn Jilks said...

I've never used baking paper! It's a thought!

Mo said...

My favourite way of cooking fish

Bob Bushell said...

I reckon it was gobbled up, tasty.

sandy said...

that looks so good! Wish I could open up that parcel because right now I'm hungry! Hope all is well in the UK. I am always visiting areas over there through google maps. I'm obsessed with all the beautiful little coastal towns and villages.

sage said...

That does look good!

Lisabella Russo said...

It's such a pretty picture! I can't always adapt all of your recipes to vegetarian, but I do appreciate the ideas, thank you!

Revrunner said...

Love fennel. Don't think I've ever knowingly eaten cod.

DeniseinVA said...

Cod is on the menu this week Jan, will have to give this a try. Thank you :)

Tom said...

...looks mighty good.

baili said...

Fennel is like permanent family member to us ,but never used it in any other dish except hot drinks.
thank you for this special recipe dear !
worth try.

PerthDailyPhoto said...

This is a delicious light meal Jan.. fennel is my new favourite, love it raw too.

Francisco Manuel Carrajola Oliveira said...

Tem muito bom aspecto.
Um abraço e boa semana.
Andarilhar || Dedais de Francisco e Idalisa || Livros-Autografados

Debbie said...

wow, another good, healthy meal!!!

Phil Slade said...

Sorry Jan. You included fennel again. However, I am impressed by the nutrients in it, and of course the fish.

Martha said...

What a great recipe! It sounds delicious.

Magic Love Crow said...

This looks very good and very healthy! Thank you!