Show me:
Show me:
Italian fish parcels
heartfoundation.org.au|Helpline 13 11 12

Italian fish parcels

20 minutes (15 minutes)
Serves 2

Serves 2

See here for Serves 4 recipe

  • 2 zucchini, cut diagonally into 1cm-thick slices 
  • 2 x 200g skinless, boneless white fish fillets 
  • 1 tablespoon sundried tomato pesto 
  • 125g medley cherry tomatoes, halved 
  • ¼ cup pitted kalamata olives, drained 
  • 1 clove garlic, peeled, thinly sliced 
  • 250g baby chat potatoes 
  • 2 teaspoons olive oil 
  • 30g baby rocket 

 

 

  1. Place 2 sheets of baking paper (about 30cm x 40cm) on kitchen bench.  
  2. Divide zucchini over the centre of paper sheets. Place fish on zucchini. Spread fish with pesto. Top with tomatoes, olives and garlic.  
  3. Lift sides of paper and fold over fish, then fold in ends of paper to form parcels. Place parcels, seam-side up, on a large baking tray. Bake in a preheated 220°C oven (fan-forced) for 20 minutes.  
  4. Meanwhile, boil, steam or microwave potatoes until tender. Drain. Transfer to a bowl. Drizzle with oil and season with freshly ground pepper. 
  5. Carefully open parcels. Serve fish with potatoes and rocket.  

Tips

  • Instead of baking in oven, parcels can be cooked on a preheated barbecue plate for 20 minutes. 
  • Replace white fish fillets with salmon fillets, if preferred. 

You might also be interested in

What is FoodTrack?

What is FoodTrack?

What is FoodTrack?

FoodTrack supports the collection and monitoring of nutrition and product data for foods and beverages in Australian supermarkets. ...

Tasty recipes to start the day | Breakfast Recipe Booklet

Tasty recipes to start the day | Breakfast Recipe Booklet

Tasty recipes to start the day | Breakfast Recipe Booklet

Have an easy and delicious start to your day. Get your free copy now....

What is plant-based eating

What is plant-based eating

What is plant-based eating

Learn about plant-based eating and its impact on heart health ...

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

30 minutes

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

6 delicious and healthy soups

6 delicious and healthy soups

6 delicious and healthy soups

These healthy soup recipes are packed full of goodness but they also pack a punch when it comes to flavour....

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Apple and cinnamon muffins

Apple and cinnamon muffins

Apple and cinnamon muffins

30 minutes

Beef recipes

Beef recipes

Beef recipes

Find heart healthy beef recipes....

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

These recipes prove that comfort food doesn't have to be bad for you....

Heart Health Check Toolkit

Heart Health Check Toolkit

Health Professional Tools

Health Professional Tools

Health Professional Tools

Guidelines, publications and support for the health professional community....

Heart Week 2022

Heart Week 2022

Heart Week 2022

With one Australian having a heart attack or stroke every 4 minutes, you have the power to change this statistic. ...

Together, we can change the future of heart disease

Together, we can change the future of heart disease

Together, we can change the future of heart disease

The power of your ongoing support can help save lives and keep more families together. Help us continue to fund promising heart research projects by donating today. ...

Time to book a Heart Health Check?

Time to book a Heart Health Check?

Time to book a Heart Health Check?

If you're 45 and over, or 30 and over if you're of Aboriginal or Torres Strait Islander descent, you should book your Heart Health Check today...

What is angina?

What is angina?

What is angina?

Angina is a type of chest pain or discomfort that’s a symptom of an underlying heart problem, usually coronary heart disease (CHD)....

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

Heart Week

Heart Week

Dessert recipes

Dessert recipes

Dessert recipes

Find heart healthy dessert recipes....

How a pacemaker at 34 saved my life

How a pacemaker at 34 saved my life

How a pacemaker at 34 saved my life

Kim shares the emotional and physical upheaval experienced on her journey to diagnosis and recovery....

Moroccan chickpea tagine

Moroccan chickpea tagine

25-40 minutes
Serves 4

Long-term recovery after a heart attack

Long-term recovery after a heart attack

Long-term recovery after a heart attack

Information to help you adjust to what could be the 'new normal'...

The one that took Jan’s breath away

The one that took Jan’s breath away

The one that took Jan’s breath away

Open heart surgery to treat damaged heart valves has improved Jan's overall health....

Our supporters 

Our supporters 

Our supporters 

Working together to save Australian hearts...

Cardiovascular disease (CVD) risk assessment and management

Cardiovascular disease (CVD) risk assessment and management

Absolute CVD risk assessment is an integrated approach that estimates the cumulative risk of multiple risk factors to predict a heart attack or stroke event in the next five years....

Targeting novel lipids in an oral based treatment for the failing heart

Targeting novel lipids in an oral based treatment for the failing heart

Dr Yow Keat Tham, Institution: Baker Heart and Diabetes Institute...

Beef Burgers

Beef Burgers

Beef Burgers

10 minutes
Serves 2

Heart health information in your language

Heart health information in your language

A selection of heart health information brochures in a range languages...

Research Directory

Research Directory

For Professionals: Coronary artery calcium scoring

For Professionals: Coronary artery calcium scoring

The National Heart Foundation of Australia Position Statement: Coronary artery calcium scoring for the primary prevention of cardiovascular disease in Australia.¹...

Family planning, interrupted

Family planning, interrupted

Family planning, interrupted

Cara Curan is 36 years old and from Coffs Harbour NSW. She is living with heart failure and coming to terms with what this means for her future....

Roast vegetable pasta

Roast vegetable pasta

30 minutes
Serves 6 (as a side)

Seafood recipes

Seafood recipes

Seafood recipes

Find heart healthy seafood recipes...

Heart Bypass Surgery

Heart Bypass Surgery

Coronary bypass surgery is a common procedure that can dramatically improve the health of your heart. ...

Exercises to do at home

Exercises to do at home

Exercises to do at home

All you need to know about keeping active during COVID-19....

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Explore our guide for driving and heart attack recovery. ...

What is acute rheumatic fever and rheumatic heart disease?

What is acute rheumatic fever and rheumatic heart disease?

What is acute rheumatic fever and rheumatic heart disease?

Rheumatic heart disease is a serious disease that causes damage to your heart valves. ...

Mental illness, diet and physical activity targeted in $2 million for heart disease research

Mental illness, diet and physical activity targeted in $2 million for heart disease research

Mental illness, diet and physical activity targeted in $2 million for heart disease research

Media release - 2 March 2022...

Nourishing chicken soup

Nourishing chicken soup

Nourishing chicken soup

1 hour
Serves 6

Environment, climate change and heart health

Environment, climate change and heart health

Environment, climate change and heart health

Information on how air pollution, heatwaves and bushfires can impact heart health, and what you can do to look after yourself. ...