Laying a piece of fish on a bed of greens, seasoning with a few aromatics and then sealing up tightly into a parcel is a simple and trouble-free way to cook fish. It's healthy too, as no water-soluble nutrients are lost.
Cod steaks can be used instead of the hake. * Replace the dry white wine with orange juice. * For salmon en papillote, divide 4 large tomatoes, sliced, among 4 foil or paper squares and lay 4 pieces of skinless salmon fillet, about 140 g (5 oz) each, on top. Sprinkle with 2 garlic cloves, finely chopped, 1 fresh red chilli, seeded and sliced, 4 spring onions, sliced, 3 tbsp chopped fresh coriander, ½ tsp ground cumin and 2 tbsp lemon juice. Wrap and bake for 10 minutes, and serve with the bulghur pilaf.
Hake is a good source of phosphorus, which together with calcium is needed for the hardening of bones and teeth. * Bulghur wheat is produced from whole wheat grains. It is a good source of starchy carbohydrate, dietary fibre and B vitamins, as it contains the particularly nutritious outer layers of the grain. * Pak choy is a variety of Chinese cabbage, the Oriental species of the cabbage family. Its nutritional content is similar to cabbages such as Savoy, being a particularly good source of folate and beta-carotene.
A, B1, C, niacin, iron * calcium, copper, potassium * B6, folate