Fish parcels with shallots

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79
Fish parcels with shallots

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  • 0:10 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

Add flavour to fish with crisp shallots — they’re an excellent source of vitamin C and the green stems provide folate and beta-carotene.

Featured in
Nutrition information, Main recipes

Ingredients

  • 3 shallots, trimmed, pale section thinly sliced diagonally, green section cut into thin strips
  • 4 white fish fillets
  • 4cm-piece fresh ginger, cut into thin strips
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil

Method

  • Step 1
    Preheat oven to 200°C. Place shallot strips in a bowl of iced water in the fridge for 15 minutes. Drain.
  • Step 2
    Meanwhile, cut four 40cm squares of baking paper and four 40cm squares of foil. Place 1 paper square on top of 1 foil square. Top with 1 fish fillet. Repeat with remaining paper, foil and fish. Divide the sliced shallot, ginger, soy sauce and oil among fish. Fold up to enclose filling. Bake on 2 baking trays for 15 minutes or until just cooked through.
  • Step 3
    Open the parcels. Top with shallot curls.

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

Nutrition

  • 666 kj

    Energy

  • 4g

    Fat Total

  • 1g

    Saturated Fat

  • 1g

    Fibre

  • 28g

    Protein

  • 94mg

    Cholesterol

  • 471.06mg

    Sodium

  • 1g

    Carbs (sugar)

  • 1g

    Carbs (total)

All nutrition values are per serve

Notes

Cooking tip: To make shallot curls, cut green section lengthways into thin strips. Place in a bowl of iced water in fridge for 15 minutes. Use as a garnish for stir-fries and fish dishes.

  • Author: Gemma Luongo
  • Image credit: Mark O'Meara
  • Publication: Australian Good Taste

Source: taste.com.au

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