Mediterranean Pesto Fish Parcels
These Mediterranean pesto fish parcels are a light, high-protein dinner that comes together in 35 minutes with almost no washing up. It's the kind of meal that feels impressive enough for guests but is easy enough to throw together after a busy day at work.
Serves
2
Prep time
15 minutes
Cooking time
20 minutes
Looking for more fish parcel recipes? Try my Thai Coconut Salmon Parcels or my Baked Fish Parcels with Potato & Asparagus
Helpful Tips
Storage
- Store each component separately in the fridge for up to 2 days.
- Not suitable for freezing.
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Substitutions
- White fish → salmon fillets
- Chicken stock → vegetable stock or water (stock just adds more depth)
- Kalamata olives → any good quality pitted olive or omit entirely
Serving Suggestions
Serve straight from the parcel, or spoon over a bowl of extra risoni
Helpful Tips
Storage
- Store each component separately in the fridge for up to 2 days.
- Not suitable for freezing.
Substitutions
- White fish → salmon fillets
- Chicken stock → vegetable stock or water (stock just adds more depth)
- Kalamata olives → any good quality pitted olive or omit entirely
Serving Suggestions
Serve straight from the parcel, or spoon over a bowl of extra risoni
Ingredients
For the Lemon Risoni
- 1 cup (200g) risoni (orzo)
- 750ml chicken stock or water
- Juice of ½ lemon
For the Parcels
- 2 white fish fillets, about 150–180g each (barramundi, snapper or flathead)
- 4 tbsp good quality basil pesto (try my homemade pesto recipe)
- 1 cup cherry tomatoes, halved
- 1 medium zucchini (about 200g), thinly sliced into 3mm rounds
- 2 large handfuls baby spinach
- ¼ cup kalamata olives, pitted and halved
- 2 tbsp capers, rinsed and drained
- Salt and cracked black pepper to taste
Nutritional Information
(
per serving, based on
2
)
Nutrient
Amount
Calories
620
kcal
Protein
44
g
Carbohydrates
58
g
Fat
20
g
Fibre
6
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
- Preheat oven to 200°C (180°C fan-forced).
- Cut two sheets of baking paper, each approx 40cm long (large enough to wrap generously around the fish with room for steam to build inside).
- Pour the chicken stock or water into a medium saucepan and bring to the boil. Add the risoni and cook for 2 minutes less than the packet instructions (it will continue cooking inside the parcel). Drain, then immediately toss with the lemon juice.
- Lay both sheets of baking paper flat on your bench.
- Divide the risoni evenly between the two sheets, mounding it in the centre as the base.
- Arrange the zucchini slices over the risoni in a single layer, then pile the baby spinach on top (it will wilt down significantly during cooking so don't hold back).
- Place a fish fillet on top of the vegetables. Season generously with salt and cracked black pepper on both sides. Spoon 2 tablespoons of pesto directly onto each fillet and spread it all the way to the edges (this is the flavour engine of the whole dish so be generous)
- Scatter the cherry tomatoes, kalamata olives, and capers around the fish.
- Bring the two long sides of the baking paper together over the fish and fold down in small, tight folds until you reach the top of the fish. Then fold and tuck both ends firmly underneath the parcel to create a fully sealed, airtight package.
- Place both parcels on a baking tray and bake for 18–20 minutes. Timing depends on the thickness of your fillets: a thin flathead needs 18 minutes, a thicker barramundi closer to 20–22 minutes. To check, carefully open one parcel and press the thickest part of the fish gently with your finger - it should flake easily and be completely opaque all the way through. If it's still translucent in the centre, reseal tightly and return to the oven for 3 minutes.
- If you have leftover cooked risoni, spoon a generous base onto each plate first. Open the parcels and slide the fish and all its juices, vegetables, and pesto sauce on top. Serve immediately.
Ingredients
For the Lemon Risoni
- 1 cup (200g) risoni (orzo)
- 750ml chicken stock or water
- Juice of ½ lemon
For the Parcels
- 2 white fish fillets, about 150–180g each (barramundi, snapper or flathead)
- 4 tbsp good quality basil pesto (try my homemade pesto recipe)
- 1 cup cherry tomatoes, halved
- 1 medium zucchini (about 200g), thinly sliced into 3mm rounds
- 2 large handfuls baby spinach
- ¼ cup kalamata olives, pitted and halved
- 2 tbsp capers, rinsed and drained
- Salt and cracked black pepper to taste
Nutritional Information
(
per serving, based on
4 servings
)
Nutrient
Amount
Calories
620
kcal
Protein
44
g
Carbohydrates
58
g
Fat
20
g
Fibre
6
g
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
- Preheat oven to 200°C (180°C fan-forced).
- Cut two sheets of baking paper, each approx 40cm long (large enough to wrap generously around the fish with room for steam to build inside).
- Pour the chicken stock or water into a medium saucepan and bring to the boil. Add the risoni and cook for 2 minutes less than the packet instructions (it will continue cooking inside the parcel). Drain, then immediately toss with the lemon juice.
- Lay both sheets of baking paper flat on your bench.
- Divide the risoni evenly between the two sheets, mounding it in the centre as the base.
- Arrange the zucchini slices over the risoni in a single layer, then pile the baby spinach on top (it will wilt down significantly during cooking so don't hold back).
- Place a fish fillet on top of the vegetables. Season generously with salt and cracked black pepper on both sides. Spoon 2 tablespoons of pesto directly onto each fillet and spread it all the way to the edges (this is the flavour engine of the whole dish so be generous)
- Scatter the cherry tomatoes, kalamata olives, and capers around the fish.
- Bring the two long sides of the baking paper together over the fish and fold down in small, tight folds until you reach the top of the fish. Then fold and tuck both ends firmly underneath the parcel to create a fully sealed, airtight package.
- Place both parcels on a baking tray and bake for 18–20 minutes. Timing depends on the thickness of your fillets: a thin flathead needs 18 minutes, a thicker barramundi closer to 20–22 minutes. To check, carefully open one parcel and press the thickest part of the fish gently with your finger - it should flake easily and be completely opaque all the way through. If it's still translucent in the centre, reseal tightly and return to the oven for 3 minutes.
- If you have leftover cooked risoni, spoon a generous base onto each plate first. Open the parcels and slide the fish and all its juices, vegetables, and pesto sauce on top. Serve immediately.
Watch How to Make It
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