Herbed rock cod

Measure 2 lengths of heavy-duty aluminium foil, large enough to enclose fish, and turn shiny side up. Lay fish on foil.
In a small bowl mix lemon juice, olive oil, lots of salt and milled black pepper, garlic, herbs and Tabasco sauce.
Rub fish with mixture, stuff with remaining mixture and surround fish with diced onion. Close foil securely to make a parcel.
Bake at 180 ºC for about 45 minutes, or until cooked but not dry. Test by pressing fish lightly with a fork, it should flake easily. If there is any resistance, continue cooking, watching carefully to ensure that it doesn’t dry out.
To serve, open up foil and slide fish onto a large serving platter. Sprinkle with extra chopped parsley and pour over baking juices.
TOTAL KILOJOULE COUNT: 7 990 kJ (1 910 Cal). A portion: 1 330 kJ (320 Cal).