"All you need to know for a healthier child...."
This is a quick and easy supper, plus is something a little different for your family to enjoy. My children love peeling open the paper parcels and finding what is inside.
Sweet potatoes are full of immune boosting vitamin A (beta-carotene) and have a lovely flavour that children adore. Cod is a great source of protein for growth and repair. And there's the wonderful broccoli which is brilliant for providing a nutrient boost with vitamins C, E and K.
Feel free to add anything you have in your fridge, from peppers to Brussels sprouts, as the method of steaming/roasting is a fantastic way of locking in all the flavour and nutrients. This also works well with any fish.
This recipe is recommended for protein, gluten-free, and the immune system.
Cod in a Parcel
Place onto a baking sheet and cook for 15-20 minutes.
You can take a sneaky peek inside and just check all is cooked through. If not ready, pop back in for a few more minutes. You are looking for the fish to be flaking apart and no longer jelly like or see through, and for the vegetables to be cooked through.
Next, fold the circle in half and turn the edges in on themselves so you are creating a parcel. The idea is you don't want any air getting in or out; you are creating a steamy pocket in which to cook your food. (NB. If you don't have greaseproof paper. tin foil will work.)
Serves 2
Ingredients
1 piece 200g frozen white fish (cod, plaice etc)
1 carrot, peeled and chopped
1 sweet potato, cut into small wedges
broccoli florets
Fresh thyme or dried mixed herbs
Method
Preheat the oven to 180C.
Simply get a large piece of greaseproof paper and cut or tear into a circle.
Pop your frozen fish in the middle, then scatter around it some small broccoli florets.
Chop your sweet potato (leave skin on) into chips or small wedges. Add your carrot, as well as a sprinkling of herbs. (I used fresh thyme but dried mixed herbs, etc would work well too.)
Pop a small knob of butter on top of the fish. (If you don't want butter, a dash of oil would be just as good.)
When ready, place onto a plate and allow to cool a touch before serving to a child (especially small ones) as steam can burn.
It's a meal in itself and saves on washing up!
This method of cooking is called "en papillote" where you create a steamy pocket to cook your food. If you don't have greaseproof paper, tin foil will work just as well.
Looking for more ideas?
This Smoked Salmon Pasta Sauce is great as is this Roasted Red Pepper Pasta Sauce too.
