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
  1. Preheat the oven to 180C.
  2. Simply get a large piece of greaseproof paper and cut or tear into a circle.
  3. Pop your frozen fish in the middle, then scatter around it some small broccoli florets.
  4. 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.)
  5. 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.)
  6. 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.)
  7. Place onto a baking sheet and cook for 15-20 minutes.
  8. 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.
  9. 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.
Recipe by Cooking Them Healthy at http://www.cookingthemhealthy.com/cod-in-a-parcel/