Photo: Ernest Porzi
Baked haddock & herb parcels with lemon wild rice
10 ingredients
Serves 2
openrecipes
Oven baked white fish wrapped in paper with delicate herbs and aniseed flavours makes for a speedy and light supper
Estimated Nutrition (whole recipe, rough)
487
Calories
34g
Protein
15g
Fat
56g
Carbs
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Wild Rice | 1 cup cooked (164g) | 166 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Haddock | 100g cooked | 112 |
| Onion | 1 medium (110g) | 44 |
| Fennel | 1/2 bulb (87g) | 27 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Tarragon | 1 tsp dried (0.5g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- ½ preserved lemon , pulp removed and cut into strips
- 100g basmati and wild rice
- 450ml vegetable stock
- 2 haddock fillets, about 175g each
- 1 small bulb fennel , finely sliced
- olive oil
- 2 sprigs tarragon , plus a small handful, finely chopped
- 2 sprigs parsley , plus a small handful, finely chopped
- 2 sprigs basil , plus a small handful, finely chopped
- white wine vinegar
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes