Recipe description
June 20, 2026
Fish parcel with leek and mustard
Fish parcel with leek and mustard: flavor and gut-friendly fiber
82%
General Gut Health Match
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We found the following allergens in the recipe ingredients: mustard, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from leek and plant-based components.
- Includes fish for high-quality protein and healthy fats.
- Simple parchment-bake method preserves flavor with minimal processing.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
fish
2
piece
Leek
1
piece
Mustard
2
teaspoon
olive oil
2
tablespoon
pepper
1
teaspoon
Salt
1
teaspoon
Instructions
1
Preheat the oven to 200°C (400°F).
2
Slice the leek and rinse it under cold water to remove grit.
3
In a bowl, mix the mustard, olive oil, salt, and pepper.
4
Place a piece of fish on a piece of parchment paper, top with leeks, and brush with the mustard mixture.
5
Fold the parchment over the fish to create a parcel.
6
Place the parcels on a baking tray and bake for 20 minutes.
7
Carefully open the parcels and serve warm.
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Nutrition
320 kcal
Calories
28 g
Protein
6 g
Carbohydrates
2 g
Fiber
3 g
Sugar
12 g
Fat
2 g
Saturated fat
0.6 g
Salt
FAQ
What fish types work well in a leek and mustard parcel?
White, firm fillets such as cod, haddock, or halibut hold up best; salmon can work too if you prefer.
How do I assemble a parchment fish parcel?
Place the fish, leek, and mustard glaze on a sheet of parchment, fold to seal, and bake.
How long and at what temperature should I bake it?
Bake until the fish is opaque and flakes easily; about 180°C (350°F) for 20–25 minutes, depending on thickness.
Can I prepare this ahead or prep in advance?
Yes—prep the components ahead, assemble in parchment just before baking, and refrigerate; if starting cold, bake a bit longer.
Is this dish suitable for pregnancy or allergy concerns?
It contains fish and mustard; avoid if allergic to either. Pregnant people should follow their clinician's dietary guidance.
What sides go well with it?
Light salads, roasted vegetables, new potatoes, or whole grains pair nicely for a balanced meal.
Can I substitute leek with another vegetable?
Yes—fennel, asparagus, or thinly sliced onions work; flavor will differ.
How many servings does this make?
Each parchment parcel typically serves one person, depending on portion size.
Can I freeze leftovers?
Best enjoyed fresh; refrigerate within 2 hours and eat within 1–2 days; freezing may affect texture.
Is there a vegetarian version?
Try firm tofu or chickpeas with the same leek-mustard glaze, wrapped and baked.
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