Mixed Fish Parcels with Broccoli and Basil Topping Recipe

Mixed Fish Parcels with Broccoli and Basil Topping Recipe

Mixed Fish Parcels with Broccoli and Basil Topping Recipe

Flora's fish and broccoli meal is heart healthy by nature and tasty by your creation. If you're looking to impress your diet and those you're dining with, this meal should be on your list. The good fats of the fish and Flora spreads, combined with veggies, sets you up for total health.

  • RECIPE SERVES: 2
  • PREP TIME 15 min
  • COOK TIME 15 min

Ingredients

  • 400 g broccoli
  • 100 g fresh salmon fillets
  • 100 g fresh cod fillets
  • 300 g fresh mussels, shell on
  • 2 tsp lemon juice
  • 1 tbsp unsalted pine nuts
  • 1 bunch fresh basil, about 40 g
  • 4 tsp Flora pro.activ Buttery or light
  • extra: hand blender, tinfoil

Directions

  1. Preheat the oven to 200°C or light the barbecue.
  2. Cut the broccoli into florets and cook for 3 minutes in boiling water. Drain well.
  3. Meanwhile, halve the salmon and cod fillets.
  4. Tear off 2 large pieces of tinfoil. Divide the broccoli, fish and mussels over the sheets; place in the middle. Drizzle with ½ tsp lemon juice each. Fold the foil over the filling and scrunch the sides together tightly to seal.
  5. Toast the pine nuts in a dry frying pan until golden brown. Leave to cool.
  6. Put a few basil leaves to one side. Using the hand blender, whizz together the Flora pro.activ, basil, toasted pine nuts and the remaining 1 tsp lemon juice. Season with black pepper.
  7. Cook the mixed fish parcels for 15–20 minutes in the oven or on the barbecue. Place them on 2 plates. Carefully open the foil and spoon some basil topping on the broccoli and fish. Close the foil back up again and leave for 30 seconds. Serve immediately.
Nutritional Information

Nutritional Information

Nutritional Information
Serving
Energy (kcal)382 kcal
Energy (kJ)1593 kJ
Protein (g)41.5 g
Carbohydrate incl. fibre (g)15.2 g
Carbohydrate excl. fibre (g)11.6 g
Sugar (g)2.5 g
Fibre (g)3.6 g
Fat (g)17.6 g
Saturated fat (g)2.7 g
Unsaturated fat (g)12.2 g
Monounsaturated fat (g)3.1 g
Polyunsaturated fat (g)4.6 g
Trans fat (g)0.1 g
Cholesterol (mg)91 mg
Sodium (mg)557 mg
Salt (g)1.40 g
Vitamin A (IU)1718 IU
Vitamin C (mg)124.9 mg
Calcium (mg)135 mg
Iron (mg)8.19 mg
Potassium (mg)1400 mg
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