Fish parcels with tomatoes and capers

  • serves 2
  • Easy

This healthy baked fish dinner is quick to make and best served sprinkled with rocket for a fast midweek meal for two. Beef it up with crusty bread on the side.



  • sustainable firm white fish 2 × 150g thick fillets
  • extra-virgin olive oil
  • small cherry tomatoes 200g, halved
  • tarragon a small bunch chopped
  • shallots 2, very finely chopped
  • nonpareille capers 1 tbsp
  • white wine vinegar 2 tsp
  • rocket or other salad to serve


  • Step 1

    Heat the oven to 200C/fan 180C/gas 6. Season the fish all over. Mix 2 tbsp oil and the rest of the ingredients (except the rocket) together and season. Divide between 2 sheets of foil and sit a fillet on top. Scrunch up the foil to make 2 parcels. Put on a baking tray and bake in oven for 20 minutes.

  • Step 2

    To serve, sit the fish fillets on a plate and spoon the tomato mixture and juices over the top. Scatter with rocket.

Nutritional Information

  • Kcals 242
  • Carbs 3.9g
  • Protein 28.7g
  • Fat 12.5g
  • Salt 0.64g
  • Fibre 1.3g