Baked miso fish parcels

0
234
Baked miso fish parcels

(5) Rate it

  • 0:15 Prep
  • 0:12 Cook
  • 4 Servings
  • Capable cooks

For an effortless and flavoursome weeknight meal, bake your fish in the oven with a homemade soy, miso and ginger infused paste.

Featured in
Family dinner recipes, Coles Magazine

Ingredients

  • 1/4 cup (60ml) miso paste
  • 1 tablespoon mirin seasoning
  • 1 tablespoon salt-reduced soy sauce
  • 2 teaspoons sesame oil
  • 1 carrot, cut into matchsticks
  • 4cm-piece ginger, cut into matchsticks
  • 4 spring onions, cut into matchsticks
  • 500g skinless white firm fish fillets (such as hoki or pink ling)

Method

  • Step 1
    Preheat oven to 200C. Combine the miso paste, mirin seasoning, soy sauce and oil in a small bowl. Combine the carrot, ginger and three-quarters of the spring onion in a bowl.
  • Step 2
    Cut four 30cm squares from baking paper. Place on a clean work surface. Top with half the carrot mixture. Top with fish and remaining carrot mixture. Drizzle with miso mixture.
  • Step 3
    Bring 2 long sides of the paper to the centre and fold over twice to seal. Roll up ends to enclose. Place on a baking tray. Bake for 12-15 mins or until fish is just cooked through. Set aside for 2 mins. Serve with remaining spring onion.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sugar
  • Lower gi

Nutrition

  • 803 kj

    Energy

  • 5g

    Fat Total

  • 1g

    Saturated Fat

  • 1g

    Fibre

  • 28g

    Protein

  • 942mg

    Sodium

  • 5g

    Carbs (sugar)

  • 7g

    Carbs (total)

All nutrition values are per serve

Notes

Serve with steamed jasmine rice and baby pak choy.

  • Author: (N/A)
  • Image credit: (N/A)
  • Publication: Coles

Source: taste.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here