Mediterranean Fish Parcels

7/24/2019

While I do enjoy cooking, I don't want to spend my whole night making dinner and I especially don't want to spend the rest of the night cleaning up and doing dishes. I try to create recipes that are not only healthy and delicious - but quick to make and easy to clean up! That is how this recipe was born. I love fish and try to eat it a few times a week. Honestly, I don't like touching and preparing raw meat or fish and it is something Josh does a lot of the time while I do the sides. BUT when I do make the full meal, I try to do it in a way where I don't have to handle it that much so I tend to bake a lot of my proteins. This meal is so easy because while you are cooking the fish and veggies in the oven, the quinoa is cooking on the stove. In about 20 minutes, you have a fancy looking, fresh meal!

Mediterranean Fish Parcels: Gluten-free and dairy-free recipes by Elena McCown, LLC a health coach in Franklin, TN

Servings: 4
Prep/Total Time: 20

Ingredients:

8 cups spinach
4 4 oz mahi mahi fillets (or your favorite white fish like halibut or cod)
1 lemon, sliced
16 cherry tomatoes, halved
8 kalamata olives, pitted and chopped
1 Tbsp minced garlic
2 Tbsp olive oil
4 Tbsp white wine
Dash of salt and pepper
1 tsp dried basil
4 servings quinoa, cooked according to package directions.

Directions:

Preheat oven to 400 F.
Cut 4 large squares of parchment paper.
Place spinach and a fish fillet in the center of each piece of parchment. Arrange a lemon slice on top of each fillet and evenly divide the tomatoes, olives and garlic among the parcels.
Drizzle with olive oil and white wine. Sprinkle with a dash of salt, pepper and the basil.
Wrap each parcel by rolling the top and sides together like a tootsie roll wrapper with no gaps.
Place parcels on a baking sheet and cook for 10-15 minutes or until fish flakes easily.
Add quinoa to each plate and top with parcel ingredients. Drizzle with remaining parcel liquid.

If you like this recipe, download the Prepear app for more of my recipes (plus thousands of others), meal planning, grocery list creating AND grocery ordering from Walmart!

Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but Elena McCown, LLC will receive a small commission. Your support is greatly appreciated! The information I provide is not to take the place of your personal physician’s advice and is not intended to diagnose, cure, treat or prevent any disease. Please discuss this information with your own healthcare provider to determine what is right for you. All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. I share general health and wellness recipes, ideas, documents, motivation and other related information that is aimed to help you take your health into your own hands.

3 Comments

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I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes.

Looking for something specific? Everything can be found by category under the "Life" and "Recipes" sections on my website or you can search below.

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7/26/2021 01:15:42 am

Thank you for sharing this very informative content I read a lot of importance's to live longer by taking self care by drinking food supplements daily. I also recommend Haarlem Oil made from France. It can help to boost your immune system to fight against viruses and infections.
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Michelle link

1/12/2022 06:05:53 am

Great Article! Thank you for sharing this is very informative post, and looking forward to the latest one.

Gary Burrell link

12/20/2023 03:51:40 am

This Mediterranean Fish Parcels recipe is a true game-changer for anyone who loves flavorful, nutritious meals but is short on time or prefers minimal kitchen fuss. The blend of healthy ingredients, ease of preparation, and quick clean-up make this dish an ideal choice for busy weeknights or any time you want a no-stress but impressive meal.

I particularly appreciate the thoughtfulness behind the parchment paper cooking method. Not only does it simplify the cooking process and minimize cleanup, but it also ensures that the fish and vegetables are infused with the flavors of lemon, olives, and herbs while retaining their natural moisture. It's wonderful to see a cooking technique that is both practical and elevates the taste of the dish.

The choice of mahi mahi, or the option to use other white fish like halibut or cod, offers great flexibility. Accompanied by the healthful sides of spinach and quinoa, this dish seems like the perfect balance of protein, greens, and grains.

I'm also grateful for the mention of the Prepear app – having a tool for meal planning and grocery list creation is incredibly helpful, especially for those trying to maintain a balanced diet amidst a busy lifestyle.

Thank you for sharing this delightful recipe. It's inspiring to see how simple, healthy eating doesn't have to be time-consuming or complicated. Can't wait to try this dish and explore more of your recipes!

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Mediterranean Fish Parcels

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