Sweet Chilli Fish Parcels
Recipe: #15676
November 06, 2014
Categories: Bok Choy, Asian, Oven Bake, Diabetic, Gluten-Free, High Protein, Kosher, No Eggs, Non-Dairy, more
"I love doing food as parcels as I feel it really locks in the flavours and this one looked inviting in Recipes+ DIY - use salmon instead of white fish (which would be my preference)"
Original is 4 servings
Ingredients
Nutritional
- Serving Size: 1 (310.4 g)
- Calories 430.1
- Total Fat - 16.7 g
- Saturated Fat - 4 g
- Cholesterol - 102 mg
- Sodium - 904.4 mg
- Total Carbohydrate - 33.8 g
- Dietary Fiber - 2.2 g
- Sugars - 3.5 g
- Protein - 33.6 g
- Calcium - 82.4 mg
- Iron - 1.5 mg
- Vitamin C - 4.8 mg
- Thiamin - 0.3 mg
Step by Step Method
Step 1
Preheat oven to 180C (160C fan forced).
Step 2
Tear off 4 pieces of foil about 40cm long and place on a flat work surface and top each piece with a piece of baking paper.
Step 3
Combine chilli sauce, oyster sauce and sesame oil in a small jug.
Step 4
At centre of each piece of paper, place a quarter of the Bok Choy, carrot and capsicum and top with the fish and then drizzle with sauce mixture and then top with the ginger and fold to make a parcel.
Step 5
Place seam side down on a baking tray and bake for 20 to 25 minutes or until cooked (fish will flake when tested with a fork).
Step 6
Place rice in a medium saucepan and wash under cold water until water runs clear and drain.
Step 7
Add coconut milk and 1 1/2 cups of water and cover with a tight fitting lid and bring to the boil, reduce hat and cook rice for 10 to 12 minutes or until liquid is almost absorbed.
Step 8
Remove rice from the heat and stand for 5 minutes (DO NOT lift lid).
Step 9
Fluff with a fork to separate grains.
Step 10
Remove fish from parcels and serve with rice and top with coriander.
Tips
- Aluminium foil
- Baking paper
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