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Fish Fillets Baked 
in Parchment Paper

Today is sustainable seafood day, what better excuse to enjoy these delicious fish fillets baked in parchment paper.

Fish Fillets Baked 
in Parchment Paper

Fish is packed full of essential Omega-3 fatty acids, vital to a balanced diet. Try and include some more fish in your diet with this easy recipe.

Serves 4

1 tbsp olive oil

4 fillets of thick white fish (for a sustainable option try whiting, flathead, mullet, bream or leatherjacket)

1 small red onion, very thinly sliced

1 large red capsicum, quartered, deseeded, very thinly sliced

2 zucchini, very finely shredded

60g snow peas, finely shredded

2 tbsp extra-virgin olive oil

sesame seeds, toasted, to serve

2 lemons, cut into cheeks or wedges, to serve

1 Preheat oven to 200˚C. Heat oil in a non-stick frying pan over a medium heat. When hot, add 2 fish fillets, skin-side up. Cook for 2 minutes or until browned. Transfer to a plate. Brown remaining fish fillets and transfer to plate.

2 Place 4 x squares of baking paper onto a flat surface. Place a fish fillet into the centre of each square.

3 Place onion, capsicum, zucchini and snow peas in a bowl. Toss until well combined.

4 Pile vegetables 
onto fish fillets. Drizzle oil over fish 
and vegetables. Season well with 
salt and pepper.

5 Gather baking paper around fish fillets and secure with kitchen twine. Place parcels onto a baking tray. Bake in oven for 10-15 minutes or until fish is cooked through. Top with toasted sesame seeds and serve with lemon cheeks.

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