Mussel-Topped Coley Parcels
Shellfish, in particular, is neglected as a great source of Omega-3 to help with heart health, and old myths about prawns being contributors towards cholesterol have now been debunked. So try and be a bit more adventurous in your seafood choices.
Preparation Time: 10 minutes
Cooking Time: 25 minutes
Ingredients
- 4 x 225g (8oz) coley steaks, skinned
- 1 net (1 kg) live mussels, cleaned and de-bearded
- 10 cherry tomatoes
- 4 cloves of garlic, crushed
- 8 black olives, pitted
- juice of 2 lemons
- 3 x 15ml spoon (3 tablespoons) olive oil
- salt and black pepper
- 115g (4oz) green beans, topped and tailed
- 1 x 15ml spoon (1 tablespoon) fresh basil, torn
Procedure
- Preheat the oven to 200°C/ 400°F, Gas Mark 6.
- Place the tomatoes in a bowl and crush with a fork.
- Add the garlic and olives and mash a little further.
- Add the lemon juice, olive oil and seasoning.
- Add the beans and basil to the tomatoes.
- Cut four large squares of baking parchment.
- Spoon the tomato mix onto the middle of each paper square and top with a coley steak and mussels.
- Gather the paper to form a parcel and bake in the oven for 25 minutes.
- To serve, tear the paper open.
- Discard any mussels that have remained unopened.