Serves 4 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 Nutritional value per portion (APPROX) 199 Kilocalories; 31g Protein; 6g Fat; 5g Carbohydrate; 0g Fibre
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. Recipe from Seafish