Buttery Fish Parcels

Ingredients

4 x 170g (6 oz) thick coley or pollack fillets, fresh or defrosted, skinned
salt and black pepper
2 x 15ml spoon (2 tablespoons) lime or lemon juice
15g (half an oz) butter
1 x 15ml spoon (1 tablespoon) brown sugar
1 medium carrot, grated
1 medium courgette, grated
1 x 15ml spoon (1 tablespoon) sesame seeds, toasted
lemon, to garnish

Serves 4

NUTRITIONAL VALUES PER PORTION (APPROX) 199 Kilocalories; 31g Protein; 6g Fat; 5g Carbohydrate; 0g Fibre.

Method

Preheat the oven to 190°C / 375°F, Gas mark 5

Cut four large squares of greaseproof paper.  Place a piece of fish onto each square.  Season with salt and pepper, sprinkle with lime or lemon juice and dot with butter.

Seal the edges of the paper to make a parcel.  Place the parcels on a baking tray and bake for 15-20 minutes.

Meanwhile place the remaining ingredients into a small pan.  Remove the cooked parcels from the oven and carefully pour the cooking juices into the pan.

Cook briskly for 2-3 minutes.  Transfer the fish to a serving plate and spoon over the vegetables and juices.

Serve hot with mixed coloured pasta tossed in a little olive oil and fresh herbs.