Simple Healthy Fish Dish

Many of us grew up in a time when Friday night was fish and chip night and for some it is still a tradition.  It doesn’t matter what day of the week you eat this fish dish, you will find it super simple to cook and very tasty. Once you have mastered the process, you can change it up occasionally by adding capers, spring onions and different herbs.  If you are using a thicker fillet of fish, increase the cooking time by two to four minutes.  Beware of steam coming from the parcel when it is opened.

Time: 10 minutes 



  • Splash of white wine
  • Splash of olive oil or tablespoon of butter or thick cream 
  • 2 thin fish fillets (cod, sea bream, sea bass or salmon)
  • Handful of soft herbs such as parsley, tarragon or dill 

Tool kit:

2 large rectangles of baking paper

Baking sheet 


Preheat the oven to 230°C (450°F).

Place each very thin fish fillet on a piece of baking paper.

Spoon on the oil or butter/cream, season with salt and pepper and scatter with herbs.

Fold the paper over and scrunch the edges together to make a parcel, leaving a small opening. Pour in the wine, then seal tightly, leaving room for the parcel to expand.

Place on the baking tray and bake for 8 minutes.

Serve in the paper with lemon wedges and extra salt.

Recipe taken from Cook Fast Eat Well by Sue Quinn

Cook Fast, Eat Well shows us that cooking dinner doesn’t have to mean long lists of ingredients and hours in the kitchen.  It features over 160 recipes, all healthy and fast without compromising on flavour. Sue is a respected Australian cookbook author and food writer with an emphasis on healthy recipes.  Sue’s recipes and articles have appeared in leading food publications including Delicious and BBC Good Food magazine.

Cook Fast, Eat Well by Sue Quinn (Murdoch Books RRP $35)

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