5 from 26 votes
Baked Fish Parcels
Baked Fish Parcels combine delicate cod fillets with fresh pak choi, garlic, ginger, and a sesame soy sauce. Wrapped tightly in parchment or foil, the parcels steam gently in the oven, locking in moisture and flavor. The subtle heat from sliced chilies and the brightness of spring onions finish the dish. This cooking technique yields tender fish with soft steamed greens, making it a light yet satisfying meal option.
Prep Time
5 mins
Cook Time
17 mins
Total Time
22 mins
Servings:
2
servings
Calories:
383 kcal
Course:
Main Course
Cuisine:
Japanese
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 2 servings
Amount Per Serving
Calories 383
% 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.