BAKED FISH PARCELS
Simple Asian inspired fish dish that is easy to prepare and delicious served with rice or noodles. Found on web site, "Hooked on Seafood". Recipe by Simon Holst.
Provided by Kiwi Kathy
Categories Asian
Time 17m
Yield 2 parcels, 2 serving(s)
Number Of Ingredients 9
Steps:
- Preheat the oven to 200° C with a baking tray in the centre of the oven.
- Measure the soy sauce and lemon juice into a small bowl. Add the cornflour and mix until the are no lumps, then stir in the sweet chilli sauce, garlic and chopped coriander (if using).
- Cut the carrot into thin julienne's and top and tail the beans or trim the asparagus spears and cut them diagonally into 5cm pieces. Place a 30x40 cm piece of baking paper (or foil) on a dinner plate (this stops the sauce running off) and place half the vegetables in the middle. Place one serving of the fish on top of the vegetables, then drizzle the stack with half the sauce. Fold up the edges of the baking paper (or foil) sheets and seal loosely with paperclips. Repeat the process on another sheet of paper or foil.
- Carefully lift the parcels onto the hot baking tray in the oven, then bake at 200° C for 12 minutes. Remove the tray from the oven and allow the parcels to cool for a few minutes before serving with rice or noodles.
BAKED FISH AND THAI VEGETABLE PARCELS
Make and share this Baked Fish And Thai Vegetable Parcels recipe from Food.com.
Provided by dale7793
Categories Vegetable
Time 50m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 180°C.
- Heat a wok over a high heat.
- Add the olive oil, onion and carrots.
- Stir through the curry paste and toss in remaining vegetables.
- Cook for 2- 3 minutes until vegetables begin to soften.
- Lay out 4 double pieces of foil, each about 25cm.
- Place a quarter of the vegetables into the centre of each square, discarding most of the juices from the wok (if there are any).
- Top each with a piece of fish, drizzle on the lime juice (one tablespoon per pack) and lightly season with salt and pepper.
- Fold and seal tightly.
- Place on a baking tray (or on a BBQ with a lid) and bake for 10- 15 minutes (depending on the thickness of the fish) or until fish is just cooked through.
- Serve with fresh coriander leaves and steamed jasmine rice.
Nutrition Facts : Calories 338.1, Fat 7.1, SaturatedFat 1.2, Cholesterol 79.9, Sodium 128.6, Carbohydrate 21, Fiber 3.7, Sugar 6.4, Protein 47.7
THAI-STYLE STEAMED FISH
Serve with Thai jasmine rice for a flavour-packed low-fat meal
Provided by Good Food team
Categories Dinner, Main course
Time 30m
Number Of Ingredients 7
Steps:
- Nestle the fish fillets side by side on a large square of foil and scatter the ginger, garlic, chilli and lime zest over them. Drizzle the lime juice on top and then scatter the pieces of pak choi around and on top of the fish. Pour the soy sauce over the pak choi and loosely seal the foil to make a package, making sure you leave space at the top for the steam to circulate as the fish cooks.
- Steam for 15 minutes. (If you haven't got a steamer, put the parcel on a heatproof plate over a pan of gently simmering water, cover with a lid and steam.)
Nutrition Facts : Calories 199 calories, Fat 7 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 4 grams carbohydrates, Protein 29 grams protein, Sodium 3.25 milligram of sodium
MEDITERRANEAN FISH PARCELS
Savour the intense flavour of these low-fat treats
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 50m
Number Of Ingredients 8
Steps:
- Preheat the oven to fan 170C/conventional 190C/gas 5. Boil potatoes in lightly salted water for about 12 minutes or until tender, then drain well.
- Take 2 large sheets of foil, about 30cm square, and brush the middle area of each sheet with the olive oil. Put a fish fillet on top and spread with the tomato paste. Sprinkle with the lemon zest and juice, add the cooked potatoes, olives and capers and season with ground pepper.
- Lay a sprig of rosemary or thyme on top then loosely wrap and secure each parcel tightly to completely enclose the ingredients. You can prepare these up to half a day in advance and keep them in the fridge.
- Put the fish parcels on a baking sheet and bake for 20-25 minutes, or until the fish flakes when tested with a fork. Serve at once, with steamed green beans.
Nutrition Facts : Calories 275 calories, Fat 6.4 grams fat, SaturatedFat 0.7 grams saturated fat, Carbohydrate 21 grams carbohydrates, Fiber 1.9 grams fiber, Protein 34.6 grams protein, Sodium 1.33 milligram of sodium
THAI-STYLE CHICKEN & SWEET POTATO PARCELS
An individual parchment-wrapped chicken dish flavoured with Asian spices and creamy coconut
Provided by Good Food team
Categories Dinner, Main course
Time 40m
Number Of Ingredients 8
Steps:
- Heat oven to 200C/180C fan/gas 6. Dissolve the creamed coconut with 3 tbsp boiling water and mix to a smooth paste. Stir in the sugar, fish sauce and curry paste.
- Place a large piece of baking parchment on a baking sheet. Arrange the sweet potato and pepper in the middle of the paper, clearing a space in the centre. Lay the chicken breast in the space and pour over the sauce. Fold over the top edges of the parchment to form a seal and scrunch up the ends like a sweet wrapper.
- Cook in the oven for 25-30 mins or until the chicken is cooked through and the vegetables are tender. Sit the parcel on a dinner plate or shallow bowl and carefully open. Sprinkle with coriander and squeeze over some lime juice, to taste.
Nutrition Facts : Calories 429 calories, Fat 20 grams fat, SaturatedFat 15 grams saturated fat, Carbohydrate 29 grams carbohydrates, Sugar 18 grams sugar, Fiber 3 grams fiber, Protein 34 grams protein, Sodium 1.4 milligram of sodium
STEAMED FISH & PAK CHOI PARCELS
Just add steamed rice for a flavour-packed, low-calorie meal
Provided by Silvana Franco
Categories Dinner, Main course
Time 25m
Number Of Ingredients 8
Steps:
- Heat oven to 200C/180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil.
- Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
- Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and drizzle over a few drops of sesame oil. Serve with rice.
Nutrition Facts : Calories 124 calories, Fat 3 grams fat, Carbohydrate 2 grams carbohydrates, Sugar 2 grams sugar, Fiber 1 grams fiber, Protein 22 grams protein, Sodium 1.31 milligram of sodium
CURRY COCONUT FISH PARCELS
Steam sustainable fish like tilapia in foil parcels with curry paste, coconut and lime then serve with rice for a healthy supper
Provided by Jennifer Joyce
Categories Dinner, Main course
Time 25m
Number Of Ingredients 9
Steps:
- Heat oven to 200C/180C fan/gas 6. Tear off 4 large pieces of foil, double them up, then place a fish fillet in the middle of each. Spread over the curry paste. Divide the coconut, lime zest and juice, and soy between each fillet. Bring up the sides of the foil, then scrunch the edges and sides together to make 2 sealed parcels.
- Put the parcels on a baking tray and bake for 10-15 mins. Tip the rice into a pan with plenty of water, and boil for 12-15 mins or until cooked. Drain well. Serve the fish on the rice, drizzle over the chilli sauce and scatter with sliced chilli. Serve with broccoli and lime wedges.
Nutrition Facts : Calories 438 calories, Fat 6 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 8 grams sugar, Fiber 2 grams fiber, Protein 28 grams protein, Sodium 1.3 milligram of sodium
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