Olives and Caper Fish Parcels

Omega 3s are incredibly important in all people’s diets, especially if you are on a breastfeeding diet or a pregnancy diet.

This fresh recipe today is to inspire you to make sure you get your 2 serves of fish per week. Choose a type of fish and get cooking!

Olives and Caper Fish Parcels

Prep time: 5 minutes

Cook time: 15 minutes

Serves 4

  • 4 x 150grams fish fillets (your choice)
  • 1 box of cherry tomatoes halved
  • 24 olives pitted and halved
  • 4 tablespoons capers
  • 4tablespoons thinly sliced red bell pepper
  • 2 clove garlic, minced
  • 2 tablespoons extra-virgin olive oil
  • 4 tablespoons dry white wine
  • The juice of 1 lemon and 4 lemon slices
  • Salt and pepper


  1. Preheat the oven to 200 degrees celcius.
  2. Cut 4 sheets of baking paper or al foil at around 40 X 30cm.
  3. With one sheet, place the fish in the middle and divide the ingredients amongst the parcels.
  4. Bring the edges up around the fish and fold to enclose, securing the edges firmly.
  5. Cook on a baking tray for around 12-15 minutes.
  6. Serve with a side of vegetables.

Depending on the type of fish but this recipe has around 300 calories per serve.

If you are ready to lose weight then The Healthy Mummy plans offer a healthy and safe exercise and diet routine that are safe if you are breastfeeding.

And don’t forget to check out our current promotions and discounts page to see what specials we have on this week on our Healthy Mummy product range

written by:

Amanda Dos Santos

Mandy is an experienced Nutritionist, food scientist and writer with over 10 years experience in the Heath industry. She has been part of the Healthy Mummy team of experts since 2012, writing informative and current blog posts and contributing to our recipe books. She has played an integral part in creating the recipes on our 28 Day Weight Loss Challenges since they first started in July 2014.Mandy is a mum of three and loves working for The Healthy Mummy, ”Especially on the challenges as I can create recipes which empower women to create nourishing food for themselves and their families’."