Fish parcels with orange
Food in a Flash
Fish parcels with orange


2 tablespoons extra virgin olive oil
2 large bulbs of fennel, halved and very thinly sliced
2 cloves garlic, chopped
8 spring onions, cut into 2.5 cm lengths
3 small oranges
4 red mullet, about 200 g each, scaled and gutted, and heads removed if liked
salt and pepper



  1. Preheat the oven to 220°C.
  2. Heat the oil in a saucepan, add the fennel, garlic and spring onions, and cook over a moderate heat for 5 minutes or until softened.
  3. Meanwhile, squeeze the juice from one of the oranges.
  4. Cut the peel and pith from the remaining 2 oranges and, holding them over the orange juice container, cut between the membrane to release the segments, capturing the segments in the container.
  5. Divide the fennel mixture and orange segments among 4 large sheets of baking paper.
  6. Slash each fish 3–4 times on both sides, then place on top of the vegetables and orange.
  7. Sprinkle the orange juice over the top, and season with salt and pepper to taste.
  8. Wrap the paper round the fish and fold over to seal each parcel.
  9. Place the parcels on a baking tray and bake for 12–15 minutes or until the fish is cooked.
  10. Set the parcels on individual serving plates still sealed, so they can be opened at the table.



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