Asian Seabass Parcels

An interesting recipe which can be prepared ahead of time and refrigerated until required. Vegetables can be changed to what is seasonal and available or to your taste preference. The rainbow of colours in the vegetables indicate the variety of anti-oxidants they bring and the seabass provides protein was well as essential omega-3 fatty acids which support heart health and complete this delicate dish.


NOTES: If you have extra vegetables make another parcel with just the vegetables and some tamari and sesame oil to use in a salad the next day, or topped with an egg for breakfast.

ALLERGENS: Fish and Sesame

SPECIAL EQUIPMENT: Backing parchment and foil for parcels


2 seabass fillets cut in half lengthways

1 carrot peeled and sliced into juliennes

1 courgette peeled and sliced into juliennes

1 small leek trimmed, washed and sliced into juliennes

1 red bell pepper de seeded and sliced into juliennes

1 pac choi washed and sliced into strips

2 cloves of garlic crushed

Small knob of fresh ginger peeled (with a spoon) and finely sliced

1 red chilli de-seeded and finely sliced

1tbsp sesame oil

2tbsp tamari sauce


  1. Pre-heat the oven to 220°C.
  2. Prepare vegetables as described in the ingredients list.
  3. Tear off 2 large squares of foil and 2 slightly smaller squares of baking parchment. Place them one on top of the other, parchment on top.
  4. Divide the sliced carrot, courgette and leeks between each piece of parchment and do the same with the garlic, ginger and chilli.
  5. Finally top each with 2 half seabass fillets skin side down.
  6. Splash each with half the tamari sauce to taste, then a little sesame oil
  7. Bring 2 edges of the foil up together and fold or twist the edges to secure and then fold over each end a couple of times to seal each parcel tightly.
  8. Place the parcels on a large baking tray in the hot oven for about 15 minutes, depending on the size of the fish, until the flesh is opaque all the way through. It’s important that the oven is very hot. This ensures that all the juices from the fish, along with the tamari and sesame oil, produce lots of fragrant steam to cook and flavour the vegetables.
  9. To serve, enjoy straight from the parcel or plate up with brown rice, cauliflower rice or noodles.