Cooking them in a pre-heated very hot oven only takes a few minutes and they are cooked/to steamed to perfection.
I use Whiting Fillets for my fish parcel, but any fish fillet can be used.
If the fish fillets are really thick and dense it may take longer to cook.
The fillets can be just put in a paper parcel as they are but I prefer to add some flavouring with a vegetable collection, that is par cooked before hand and sit the fillets on the vegetables in the parcel.
Enough vegetables for 2 individual fish parcels
½ leek, finely diced
½ a medium fennel bulb, grated
2 tablespoons of chopped parsley
Grated Zest of 1 Lemon or Lime.
English Spinach, 1 to 2 handfuls’, washed and torn. (1 hydroponic tub)
Pre-heat oven to 250ºc or 230ºc for fan forced oven
Firstly, part cook the vegetables for the parcel, as the fish fillets are going to cook very quickly in the oven, it will be too quick to cook the vegetables from raw.
In a pan heat up some EVOO and gently cook through the leek and grated fennel bulb. Only a few minutes is needed, just enough to soften down. Turn the heat up a fraction add the parsley, lemon zest and pepper, stir well and then toss in the English Spinach…Stir for a minute or so until spinach is wilting. Turn off and cover and this can be left until you are ready to cook the fish.
I find it best to make individual serve parcels. Use a large piece of Baking Paper (or Foil). Place vegetable mixture in centre. Place your fish fillets on top of the vegetables. Grind of black pepper onto the fish and maybe a squeeze of Lemon or Lime.
Fold the paper up on all four sides and fold over to seal. Preferably leave some air gap above the fish to allow the steam to circulate.
Place on a tray.
Place in the pre-heated hot oven.
Fish will be cooked in around 4/5 minutes. Definitely use a timer as you don’t want to overcook the fish. If you are worried about the fish being cooked, a quick peek to check and it can always go back in.
I do leave the sealed parcel to rest for a few minutes before serving, just to finish it steaming.