Home Recipe ContentFish Parcels with Lentils and Tomatoes

Fish Parcels with Lentils and Tomatoes

Published : June 29, 2015

This is a great way to introduce more pulses into the diet, which are low G.I and a good source of fibre. Lentils are easy to cook and this combination could also be served as a salad on its own or with chicken. Try adding different vegetables in the foil squares such as carrots, zucchini and green beans.

Serves 4


4 x white fish fillets about 150g each
Freshly ground pepper
2 tbsp Tamari*
1 leek, sliced
2 sticks celery, chopped
1 tbsp olive oil
1 clove garlic, crushed
1 small red onion, finely chopped
100g sliced mushrooms
4 tbsp wine or water
100g sun dried tomatoes
200g green lentils, washed and cooked for
about 25 minutes
1 tsp chopped thyme
1 tbsp chopped parsley
4 pieces foil about 30 x 30 cms

*Tamari is a wheat free & low sodium soya sauce found in Asian stores & some supermarkets 


Heat oven to 200°C

  • Place leeks and celery equally on the centre of foil squares
  • Place fish on top, season and sprinkle with Tamari and wrap up
  • Place in oven for about 15 minutes
  • Meanwhile heat oil in large pan and add onion and garlic and cook for 3-5 minutes
  • Add mushrooms and wine, cook for a further 5 minutes
  • Add tomatoes, lentils and herbs and cook for a further 2 minutes
  • Place lentil mixture evenly on plates and top with fish, leek and celery
  • Season to taste

Recipe by Jo Beer, www.revitalise.com.au

Other Related Content on Flourish you might like...

Flourish Latest 10 Recipes

Flourish Recipe Categories...

Advertise on Flourish

Featured Advertiser: Jane Cresswell - Real Estate Sales Consultant

Jane Cresswell - Real Estate Sales Consultant

Here to help with your real estate journey.

Selling in the western suburbs of Perth.

Contact Jane on 0438 850 398 to experience her exceptional service, professional guidance and outstanding results.


Visit their Website →