Cooking with 5 Olive Oil
WEP SA Recipes
WEP SA Recipes
Cooking with 5 Olive Oil

Fish in parchment paper with 5 Olive Oil

Very good source of Selenium (>100% of daily needs) as well as protein. Contains mono and poly-unsaturated fatty acids. Very quick to make with minimum preparation


4 people

30 minutes

  • 2 whole fish or 4 smaller, cleaned with heads on, ~1 Kg/2 lbs total
  • Cherry tomatoes, ~1,5 cups
  • 4 Lemons, 3 in thin slices and 1 halved
  • Red onion, 1 medium, sliced
  • Fresh Parsley, one small bunch divided
  • White Wine, 4TBS
  • 5 Organic Extra Virgin Olive Oil, 4 TBS
  • Salt and Pepper to taste
  • Parchment paper

Calories: 400Kcal
Protein: 49g
Carbs: 8g
Good fat: 19g

  1. Preheat the oven to 200°C/390°F
  2. Wash under cold water and pat dry with paper towel.
  3. Line a folded piece of parchment paper on a big baking sheet and unfold to place fish.
  4. Salt and pepper fish inside out. In each cavity, put some parsley, onion slices and 1-2 lemon slices.
  5. Sprinkle tomatoes and rest of onion slices around the fish and add salt and pepper to taste. Decorate each fish with 2-3 lemon slices.
  6. Drizzle 5 Organic Extra Virgin Olive Oil throughout the pan and pour wine over tomatoes and onions (optional).
  7. Fold parchment paper over the fish and create an airtight seal by folding continuously from one of the ends (staple in necessary).
  8. Bake for 20 minutes, turn oven off and let it finish cooking in the over for another 10 minutes.
  9. Carefully open parchment paper creating a beautiful serving presentation.