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Baked Fish Parcels
Fish parcels are a delicious and healthy way to enjoy seafood and so easy to adapt too. Perfect fish that is easy to prepare and impressive to serve.
Prep Time
5 mins
Cook Time
5 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 Low salt soy sauce
- 2 head Pak choi (bok choy) chopped
- 2 garlic cloves crushed
- 15 g fresh ginger grated
- 2 spring onions (scallions) shredded
- 2 chillies 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
- To ensure that the fish is cooked perfectly, it is important to pay attention to the cooking time and temperature. Fish fillets are generally quite thin, so they will cook quickly in a hot oven. However, it is important not to overcook the fish, as this can cause it to become dry, tough and flavourless.
- Another common mistake is overloading the parcel with too many ingredients. This can make it difficult for the fish to cook properly and can result in a soggy, unappetising parcel.
- To avoid overloading the parcel, keep the ingredients simple. A few vegetables and herbs, along with a piece of fish, are all you need for a delicious and healthy meal.
Nutrition Information
Serving
1portion
Calories
383kcal
(19%)
Carbohydrates
26g
(9%)
Protein
39g
(78%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
7g
Monounsaturated Fat
6g
Cholesterol
56mg
(19%)
Sodium
1208mg
(50%)
Potassium
2932mg
(84%)
Fiber
10g
(40%)
Sugar
13g
(26%)
Vitamin A
38132IU
(763%)
Vitamin C
448mg
(498%)
Calcium
929mg
(93%)
Iron
8mg
(44%)
Nutrition Facts
Serving: 2servings
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.