Cod & Prawn Parcels Recipe

By the wlr team

If you’re looking for a low calorie, low fat, quick and easy meal, you’ve found one! This wonderful cod & prawn recipe would go perfectly with seasoned new potatoes and veg if you have the calories spare.

  • Recipe makes: 1 serving
  • Prep time:
    10 mins
  • Cook time: 25 mins
  • Calories: 216
    per serving


  • 100g cod fillets
  • 100g prawns
  • 1 tbsp fresh parsley, chopped
  • 1 tbsp lemon juice
  • 15ml dry white wine


Preheat oven to 200°C / Gas Mark 6 / 400°F

  1. Place 1 cod fillet, a handful of peeled prawns, 1tbsp chopped fresh parsley, lemon juice and 15ml dry white wine on a piece of tin foil and wrap up to form a parcel.
  2. Place on a baking tray and bake for 25 mins or until cooked through.

Serve with boiled new potatoes and steamed veg.

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Nutrition information per serving
Calories (kcal)216
Carbohydrate (g)0.4
Fat (g)3.3
Protein (g)40.7
Fibre (g)0.6
Alcohol (g)1.4
Fruit & Veg0.2

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