Baked Fish Parcels
User Reviews
5
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Prep Time
5 mins
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Cook Time
17 mins
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Total Time
22 mins
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Servings
2 servings
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Calories
383 kcal
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Course
Main Course
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Cuisine
Japanese
Baked Fish Parcels
Description
Baked Fish Parcels feature cod fillets layered over chopped pak choi, with a flavorful blend of sesame oil, low-salt soy sauce, crushed garlic, and fresh grated ginger poured over the top. The ingredients are wrapped securely in parchment or foil and baked at 200°C for 15 to 17 minutes, allowing the fish to cook gently while keeping it moist and tender. The parcels are finished with sliced spring onions and chilies for a mild spicy kick and added freshness.
The steaming effect within the sealed parcels softens the pak choi while infusing it with the aromatic flavors of garlic and ginger. The soy and sesame oil provide a savory, slightly nutty background that complements the delicate texture of the cod.
This dish works well as a light main course, and its simple ingredient list keeps it focused and clean in flavor. The baking method requires minimal handling and cleanup, making it practical for busy cooks.
Careful attention to cooking time is important to avoid drying out the fish or making the parcel soggy by overloading with ingredients. Keeping the fillings simple ensures everything cooks evenly and results in an appealing texture and flavor balance.
Ingredients
- 260 g cod fillet (approx 130g/4.5oz per fillet)
- 2 tablespoon sesame oil
- 2 tablespoon soy sauce low salt
- 2 head pak choi chopped, aka bok choy
- 2 garlic crushed, cloves
- 15 g ginger grated, fresh
- 2 spring onions shredded, aka scallions
- 2 chilies sliced
Instructions
- Preheat your oven to 200°C/180°C(fan)/400°F/Gas 7.
- In a small bowl, mix together 2 tablespoon Sesame oil, 2 tablespoon Low salt soy sauce, 2 Garlic cloves and 15 g Fresh ginger.
- Divide 2 head Pak choi (bok choy) between two large sheets of parchment paper of foil.
- Add 260 g Cod fillet on top of the pak choi.
- Pour the soy sauce mixture over the cod.
- Tightly wrap everything up.
- Bake for 15-17 minutes. Top with 2 Spring onions (scallions) and 2 Chillies.
Notes
- Monitor cooking time closely; cod fillets cook quickly and can become dry if overbaked.
- Use moderate amounts of vegetables to avoid soggy parcels and ensure even cooking.
- Tightly wrap parcels to trap steam and moisture, enhancing tenderness.
- Add spring onions and chilies after baking for fresh flavor and slight heat.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 383 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 383kcal | 19% |
| Carbohydrates | 26g | 9% |
| Protein | 39g | 78% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 6g | 30% |
| Cholesterol | 56mg | 19% |
| Sodium | 1208mg | 50% |
| Potassium | 2932mg | 62% |
| Fiber | 10g | 40% |
| Sugar | 13g | 26% |
| Vitamin A | 38132IU | 763% |
| Vitamin C | 448mg | 498% |
| Calcium | 929mg | 93% |
| Iron | 8mg | 44% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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