Tomato and Olive Fish Parcels: An Easy Oven Dinner

Fish parcels give each diner a portion of white fish with its own tomato, olive and lemon sauce. There is no sauce to make separately: the tomatoes release juice as the fish cooks inside the parcel. This version serves four and is useful for an apartment dinner or a meal before a Gold Coast show.

Time, servings and equipment

Serves 4. Prep 15 minutes. Cook 20 minutes. Total 35 minutes.

A baking tray, foil, baking paper, a knife and a food thermometer. Preparation takes about 15 minutes and cooking about 20; allow extra time for a slow oven or thicker portions.

Ingredients

• 4 skinless boneless white fish fillets, 150–180 g each and about 2 cm thick
• 250 g cherry tomatoes, halved
• 60 g pitted olives, sliced
• 2 tablespoons olive oil
• 1 lemon, thinly sliced
• 2 garlic cloves, thinly sliced
• 1 teaspoon dried oregano
• 1/4 teaspoon fine salt, or to taste
• 1/4 teaspoon black pepper
• 2 tablespoons chopped parsley

Method

1. Heat the oven to 200°C conventional or 180°C fan-forced. Lay four large sheets of foil on a baking tray, each lined with a smaller piece of baking paper. Keep the paper fully inside the foil and away from oven elements.

2. Pat the fillets dry, check for remaining bones and put one on each paper-lined sheet. Divide the tomatoes, olives, garlic, lemon slices and oregano between the portions. Drizzle over the olive oil and add salt and pepper.

3. Fold and crimp the foil to make four sealed parcels, leaving a little room above the fish for steam. Bake for about 15–20 minutes. Open one carefully, directing the steam away from your face, and check the thickest part of the fish reaches 63°C. Thicker fillets may need longer.

4. Return any undercooked parcels to the oven and check again. Transfer cooked fish and its juices to plates, scatter with parsley and serve immediately. Take care with the hot liquid in each parcel.

Buying and cooking notes

Ask for similar-sized boneless fillets suitable for baking. Barramundi or snapper can work, but the thickness matters more to cooking time than the name alone. Skinless portions are easier to eat in this preparation because the enclosed cooking method will not crisp the skin.

Keep olives moderate: they season the juices as they heat, so taste before adding more salt at the table. Seal the parcels well enough to hold the liquid. A loose wrap that leaks onto the tray can leave the fish dry and the tray difficult to clean.

Serving and planning

Serve with bread, boiled potatoes or rice and a green salad. Those sides are additional to the ingredient list and should be ready when the parcels finish. For timing around an evening outing, use the pre-show dinner guide. If you are cooking away from home, check our holiday apartment checklist.

Can I assemble the parcels in advance?

You can prepare them shortly before cooking and keep them refrigerated until the oven is ready. Keep the fish cold and follow its use-by and storage instructions.

Handling and shopping

Cooking times are estimates; check doneness. See the FoodSafety.gov seafood cooking guidance and follow the storage instructions supplied with your purchase.

Shop fish fillets or contact Tasman Star for help selecting the right product.