If you’re looking for a healthy, no-fuss dinner idea, these Baked Fish Parcels with Potato and Asparagus are your answer. This recipe combines tender fish with vibrant veggies, all wrapped up in parchment paper that locks in the juices and flavour. It’s a complete meal in one package, and the best part? Everything cooks together at the same time.
Prefer an asian inspired twist? Try my Baked Fish Parcels with Ginger Soy Dressing instead.
Tips for the perfect Baked Fish Parcels
Thinly slice the potatoes so they cook through evenly with the fish.
Choose thin asparagus spears to ensure they cook in the same time as the rest of the dish.
Seal the baking paper tightly to trap steam, letting the tomatoes and fish release their juices to create a flavourful broth.
How to assemble the fish parcels
Layer the ingredients in the centre of each sheet:
1) Start with a bed of thinly sliced potatoes.
2) Add asparagus spears and halved cherry tomatoes.
3) Place the fish fillet on top.
4) Sprinkle chopped garlic, parsley, and chilli over the fish.
5) Season everything generously with salt and pepper.
6) Drizzle with olive oil and finish with a squeeze of lemon juice.
Baked Fish Parcels with Potato & Asparagus
4
servings10
minutes25
minutesIngredients
4 x 180-200g fillets of rockling (or any other white fish) skin removed & pin boned
4 potatoes, very thinly sliced (4-5 slices per parcel) (see note)
3 garlic cloves, chopped
1/2 red chilli, finely chopped
2 sprigs fresh parsley, finely chopped
1/2 lemon, juiced
12 cherry tomatoes, halved
12 asparagus stems
Salt and pepper
1.5 tbsp olive oil per parcel
Directions
- Preheat the oven to 210°C.
- Cut 4 pieces of baking paper, each about 40 cm long.
- Arrange the sliced potatoes in the centre of each piece of baking paper. Place a fish fillet on top of the potatoes.
- Season the fish with salt and pepper, then add tomatoes, garlic, parsley, asparagus and a generous drizzle of olive oil.
- Cover each fish parcel with another piece of baking paper. Fold and seal the edges tightly to form a pouch.
- Place the pouches on a baking tray and bake for 25 minutes, or slightly longer for thicker fish fillets. Let the parcels rest for 2 minutes before carefully opening them.
- Serve immediately and enjoy!
Notes
- Slice the potatoes very thinly so they cook through evenly with the fish.
- Choose thin asparagus spears to ensure they cook in the same time as the rest of the dish.
