This is a quick and easy supper, plus is something a little different for your family to enjoy. My children love peeling open the paper parcels and finding what is inside.
Sweet potatoes are full of immune boosting vitamin A (beta-carotene) and have a lovely flavour that children adore. Cod is a great source of protein for growth and repair. And there’s the wonderful broccoli which is brilliant for providing a nutrient boost with vitamins C, E and K.
Feel free to add anything you have in your fridge, from peppers to Brussels sprouts, as the method of steaming/roasting is a fantastic way of locking in all the flavour and nutrients. This also works well with any fish.
Cod in a Parcel
Serves: 2
Ingredients
- 1 piece 200g frozen white fish (cod, plaice etc)
- 1 carrot, peeled and chopped
- 1 sweet potato, cut into small wedges
- broccoli florets
- Fresh thyme or dried mixed herbs
Instructions
- Preheat the oven to 180C.
- Simply get a large piece of greaseproof paper and cut or tear into a circle.
- Pop your frozen fish in the middle, then scatter around it some small broccoli florets.
- Chop your sweet potato (leave skin on) into chips or small wedges. Add your carrot, as well as a sprinkling of herbs. (I used fresh thyme but dried mixed herbs, etc would work well too.)
- Pop a small knob of butter on top of the fish. (If you don't want butter, a dash of oil would be just as good.)
- Next, fold the circle in half and turn the edges in on themselves so you are creating a parcel. The idea is you don't want any air getting in or out; you are creating a steamy pocket in which to cook your food. (NB. If you don't have greaseproof paper. tin foil will work.)
- Place onto a baking sheet and cook for 15-20 minutes.
- You can take a sneaky peek inside and just check all is cooked through. If not ready, pop back in for a few more minutes. You are looking for the fish to be flaking apart and no longer jelly like or see through, and for the vegetables to be cooked through.
- When ready, place onto a plate and allow to cool a touch before serving to a child (especially small ones) as steam can burn. It's a meal in itself and saves on washing up!
Notes
This method of cooking is called "en papillote" where you create a steamy pocket to cook your food. If you don't have greaseproof paper, tin foil will work just as well.
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