Cajun Fish and Vegie Parcels Recipe

Name: Cajun Fish and Vegie Parcels
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 4 x 180g white fish fillets (e.g. rockling, blue grenadier, blue-eye) Walmart Supercenter 1 lb For $5.00 thru 02/14; 1 1/2 tablespoons Cajun spice mix; 1 tablespoon oil; 1 bunch broccolini, trimmed and blanched; 1 bunch asparagus, trimmed and blanched; 1 large carrot, julienne and blanched; 1 clove garlic, crushed; salt and pepper, to taste; 4 KRAFT Singles, cut into quarters diagonally Target 2 For $5.00 thru 02/06; 1 tablespoon thyme leaves

Servings: persons

1
Coat the fish fillets in the Cajun spices.
2
Heat the oil in a frying pan over medium-high heat.
3
Cook the fish fillets for 2 minutes each side until browned.
4
Take 4 pieces of baking paper or foil (approx 20 x 30cm) and place a piece of fish on one half of each.
5
Toss together the broccolini, asparagus, carrot, garlic and seasoning then pile onto the 4 pieces of fish.
6
Top with a Single* and sprinkle with thyme.
7
Fold the paper/foil over to enclose the filling then fold together the ends to form 4 parcels.
8
Bake parcels at 180C for 10 minutes.
9
Carefully unwrap and serve.

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 10 ingredients. The key ingredients include: 4 x 180g white fish fillets (e.g. rockling, blue grenadier, blue-eye) Walmart Supercenter 1 lb For $5.00 thru 02/14, 1 1/2 tablespoons Cajun spice mix, 1 tablespoon oil, 1 bunch broccolini, trimmed and blanched, and more.

Yes, Cajun Fish and Vegie Parcels falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!

Cajun Fish and Vegie Parcels

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions