Hake fillets baked in a parcel with lemon

Ingredients

• 1 packetFRoSTA hake fillets
• 1 mediumpotato
• 1 tablespoonblack olives
• 1 tablespooncapers
• 1unwaxed lemon
• to tastesalt
• to tasteextra-virgin olive oil
• to tastecapers
• to tastefresh thyme

Instructions

1. 1

   Boil salted water

   Put a pan of salted water on the hob to heat for cooking the potato.

2. 2

   Season the hake

   Arrange the hake fillets, still frozen, on a plate. Add the juice and grated zest of the lemon and the thyme leaves.

3. 3

   Turn and rest

   Turn the fillets so the seasoning reaches all sides, then cover and leave them to rest at room temperature.

4. 4

   Cook the potato

   Meanwhile, peel the potato and cut it into thin slices with a knife or mandoline. Boil for 8 minutes, then drain.

5. 5

   Prepare parchment

   Cut two square pieces of baking parchment, each about 30 cm across. Lay one sheet on a chopping board.

6. 6

   Assemble the parcel

   Arrange a bed of potato slices in the centre, top with two hake portions, then season with salt, pepper and oil.

7. 7

   Add and cook

   Add the capers, sliced olives and thyme. Close the parcel and cook it in an air fryer at 200°C for about 15 minutes.

8. 8

   Serve the parcels

   Set the parcels on plates and serve.

What is hake baked in a parcel?

Cooking fish in a folded parchment parcel, often called cooking en papillote, is a simple way to trap steam and flavour around it. This version pairs hake with lemon and thyme, with potato underneath to make the parcel more substantial.

The method is suited to delicate fish: the enclosed cooking environment helps keep it moist, while capers and olives bring a salty, tangy contrast.

Nutrition and macros by portion

The nutrition label shows one serving as written: 105 calories, 16g protein, 5g carbs, 2g fat.

Hake supplies most of the protein, while the potato provides most of the carbohydrates. Olive oil contributes fat, and the olives and capers add flavour as well as sodium. Balance the plate with a generous serving of green vegetables or salad.

Why these ingredients work

Lemon and thyme: the juice and zest season the fish before cooking, while thyme adds a fragrant herbal note.

Capers and olives: both bring a briny flavour that offsets the mild hake. Use the extra capers to taste when assembling the parcel.

Slice and pre-cook the potato

Thin slices: cut the potato evenly so it cooks through at a similar pace. A mandoline can help, but use care and keep the slices consistent.

Eight-minute boil: this head start helps the potato soften during the shorter air-fryer cooking time. Drain it well before layering it in the parcel.

Seal the parcels carefully

Room to fold: centre the potato and fish on the parchment, leaving enough space around the filling to fold the paper closed. A snug seal helps hold in steam.

Two sheets: the method uses two parchment squares for five servings, so divide the filling between the parcels as needed and avoid overfilling them.

Check the fish for doneness

Timing: cook the closed parcel at 200°C for about 15 minutes, as directed. Air fryers can vary, so check that the fish is opaque and flakes easily before serving.

Careful opening: hot steam escapes when the parcel is opened. Unfold it away from your face and hands.

What to serve alongside

The potato makes this a filling main, while the lemon-seasoned fish keeps the flavours light. A green salad or simply cooked green vegetables would complement the briny topping without competing with it.

Serve the parcels as soon as they are cooked, either opened on the plate or left folded until everyone is ready to eat.

Recipe notes & tips

• Grate the lemon zest before juicing the lemon.
• Remove any large thyme stalks before placing the leaves on the fish.
• Drain the potato slices thoroughly so excess water does not collect in the parcel.
• Slice the olives before assembling the parcels, as directed.
• Open the parcels cautiously because the trapped steam is hot.

Variations

• Add parsley: scatter chopped parsley over the fish before sealing the parcels.
• Use a different herb: swap the thyme for fresh rosemary leaves.
• Add courgette: layer a few thin courgette slices with the potato.
• Bring extra citrus: add a few thin lemon slices to the parcel.
• Add chilli: include a small pinch of chilli flakes for gentle heat.

Common mistakes to avoid

• Thick potato slices: they may stay firm; cut them thinly and boil them for the full 8 minutes.
• Wet potatoes: excess water can make the parcel watery; drain the slices well.
• Loose folds: steam can escape; fold the parchment securely around the filling.
• Overfilled parcels: they are difficult to close; divide the ingredients evenly between the parcels.
• Opening too soon: hot steam can burn; unfold the parchment carefully and away from your face.

How to store

Refrigerate leftovers in a covered container and eat within 2 days. Reheat until piping hot, preferably in a covered ovenproof dish; the fish may become drier after reheating.

Frequently asked questions