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
LIME AND GINGER FISH FILLETS
My favourite flavours combine to make this succulent and healthy fish dish. Perfect for BBQs when you want something other than steak and sausages.
Provided by dale7793
Categories Lunch/Snacks
Time 1h45m
Yield 6 serving(s)
Number Of Ingredients 13
Steps:
- Combine the oil, ginger, spring onions, garlic, sugar, vinegar, fish sauce, lime rind and juice in a small bowl and mix well.
- Place fish fillets in a single layer in a large shallow dish.
- Pour the ginger mixture over the fish.
- Cover and marinate in fridge for 1 hour.
- Place each fish fillet onto a piece of lightly oiled foil.
- Top each one with some of the ginger mixture from the dish and some lime leaves.
- Fold in the edges of the foil and enclose fish well.
- Cook the packets on a grill or BBQ for about 15 minutes or until cooked through (cooking time will depend on the heat of your grill and thickness of fish).
- Open the top of each packet and sprinkle with herbs and garnish with a lime wedge.
- Goes well with stir-fried Asian vegetables and rice.
GINGER LIME SWORDFISH
A great tasting broiled fish recipe that is also light and easy. This would work well with many different types of fish.
Provided by southerncook
Categories Healthy
Time 17m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Preheat broiler.
- Combine first 7 ingredients in a small saucepan.
- Dip each steak into lime mixture to coat.
- Place fish on a broiling pan coated with cooking spray.
- Sprinkle with salt and pepper.
- Broil 10 minutes or until fish flakes easily when tested with a fork.
- While fish cooks, place lime juice mixture over medium heat; cook until reduced by half (about 8 minutes).
- Serve sauce with fish.
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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