Asian-Style Fish Parcels
Serve with gluten-free noodles, tossed in sesame oil and tamari.
Ingredients
- 3 tbsp gluten-free tamari
- 2 tbsp gluten-free rice wine vinegar
- Juice of 1 lime
- ½ tsp sesame oil
- ½ tsp honey
- 2cm-piece of fresh root ginger, grated
- 2 garlic cloves, crushed
- 1 red chilli, finely chopped
- 3 carrots, cut into matchsticks
- 1 red and 1 yellow pepper, deseeded and cut into strips
- 100g sugar snap peas
- 1 pak choi, shredded
- 4 spring onions, sliced on the diagonal
- 4 x fillets of white fish
- 1 large handful of fresh coriander, chopped
- 1-2 tsp sesame seeds
Method
- Preheat the oven to 220˚C/200˚C fan/gas mark 7. In a medium bowl, whisk together the first eight ingredients to combine.
- In a large bowl, toss together the carrots, red and yellow peppers, sugar snaps, pak choi and spring onions.
- Cut a large square of tin foil and lay on a flat work surface. Cut a square around the same size out of parchment paper and lay on top of the foil.
- Place one-quarter of the vegetables near the middle of the parchment. Lay a fillet of fish on top of the vegetables and drizzle over a quarter of the sauce. Sprinkle with coriander and sesame seeds.
- Fold the parchment over the top of the stack and roll up the edges to seal, making it as watertight as possible. Set the parcel aside on a baking tray and repeat three times using the remaining fish fillets, vegetables and sauce.
- Bake for 12 minutes. Remove from the oven and cut open the packets, being careful to avoid the hot steam. Serve the fish with noodles tossed in a little sesame oil and tamari.
Nutrition
Calories 403kcals
Fat 4.1g
Saturates 1g
Carbohydrates 58.3g
Sugars 8.7g
Fibre 11.2g
Protein 35.5g
Salt 1.277g
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All recipes are created by Frances Buckley MSc.
Licenced food safety trainer. MSc in Applied Culinary Nutrition.
Currently Technical Food Advisor at Coeliac Society of Ireland.
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