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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

  1. Preheat the oven to 220˚C/200˚C fan/gas mark 7. In a medium bowl, whisk together the first eight ingredients to combine.
  2. In a large bowl, toss together the carrots, red and yellow peppers, sugar snaps, pak choi and spring onions.
  3. 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.
  4. 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.
  5.  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.
  6. 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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