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🍽️ Fish fillet in parchment paper parcels with carrots and broccoli

436 kcal · 30 min · 4 servings

Ingredients

• 12 fine carrots (with greens)
• 2 onions
• 4 red cod fillets (or other sea fish)
• lemon juice
• salt
• pepper (from the mill)
• 4 tbsp chopped parsley
• 400 g broccoli
• 4 tbsp butter
• 3 tbsp breadcrumbs
• 2 sprigs parsley (for garnish)

Instructions

1. 1. Preheat the oven to 200 degrees Celsius with fan.
2. 2. Place four individual sheets of parchment paper side by side on a baking tray.
3. 3. Peel the carrots thoroughly.
4. 4. Peel the onions.
5. 5. Cut one of the onions into half rings.
6. 6. Finely dice the second onion.
7. 7. Set the diced onions aside.
8. 8. Clean the fish fillets.
9. 9. Drizzle the fillets with lemon juice.
10. 10. Season the fish with salt and pepper.
11. 11. Place three carrots on each sheet of parchment paper.
12. 12. Add some of the onion rings to the carrots.
13. 13. Season the vegetables with salt and pepper.
14. 14. Place a fish fillet on top of the vegetables.
15. 15. Sprinkle one tablespoon of parsley over each fillet.
16. 16. Fold the two halves of the parchment paper over each other.
17. 17. Fold the open edges firmly three times.
18. 18. Fold the remaining paper corners under the parcel.
19. 19. Place the parcels in the oven.
20. 20. Let the fish cook for about 20 minutes.
21. 21. In the meantime, bring a pot of water to a boil.
22. 22. Clean the broccoli.
23. 23. Divide the broccoli into small florets.
24. 24. Add the florets to the boiling water.
25. 25. Cook the broccoli for 3 to 5 minutes until tender-crisp.
26. 26. Immediately shock the broccoli with cold water.
27. 27. Let the broccoli drain well.
28. 28. Melt butter in a frying pan.
29. 29. Toast the breadcrumbs in the butter until golden brown.
30. 30. Remove the toasted breadcrumbs from the pan.
31. 31. Set the breadcrumbs aside.
32. 32. Melt a little more butter in the same pan.
33. 33. Add the broccoli to the pan.
34. 34. Toss the broccoli until it is warm.
35. 35. Season the broccoli finally.
36. 36. Take the fish parcels out of the oven.
37. 37. Serve the parcels on plates with the parchment paper.
38. 38. Carefully open the parcels at the top.
39. 39. Sprinkle the toasted breadcrumbs over the fish.
40. 40. Garnish the dish with fresh parsley.
41. 41. Serve the fish together with the broccoli.

Nutrition per serving

• kcal: 436
• Protein: 35 g · Fett/Fat: 19 g · Carbs: 31 g