- 1/3 cup white vinegar
- 2 tablespoons caster sugar
- 1 tablespoon tomato sauce
- 225g can pineapple pieces in natural juice, drained
- 1 small carrot, peeled, diced
- 1/2 small green capsicum, diced
- 1/2 teaspoon cornflour
- 4 (150g each) firm white fish fillets (see note)
- Cooked egg noodles, to serve
- Step 1Preheat oven to 180°C/160°C fan-forced.
- Step 2Combine vinegar, sugar and tomato sauce in a saucepan over medium heat. Cook, stirring, for 3 to 4 minutes or until sugar has dissolved. Bring to the boil. Reduce heat to low. Cook for 2 minutes or until slightly thickened. Add pineapple, carrot and capsicum. Cook for 2 minutes or until capsicum is tender.
- Step 3Place cornflour and 1 teaspoon cold water in a bowl. Stir until smooth and combined. Add cornflour mixture to vinegar mixture. Increase heat to medium-high. Bring to the boil. Boil, stirring, for 1 minute or until thickened. Remove from heat.
- Step 4Meanwhile, place 1 piece baking paper in the centre of 1 piece foil. Top with 1 fish fillet. Drizzle with 1/4 cup sauce mixture. Bring paper and foil up to centre. Fold to seal. Roll up ends to enclose filling. Place on a baking tray. Repeat with remaining baking paper, foil, fish and sauce mixture.
- Step 5Bake for 15 to 20 minutes or until fish is cooked through. Stand for 2 minutes. Serve with noodles.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Lower gi
We used blue eye fish.
Cooking class: Making parcels: After placing fish and sauce on baking paper, bring 2 sides foil and paper up to the centre. Fold together to seal. Roll up ends to enclose filling. Place on a large baking tray. Cooking time will vary depending on thickness of fish fillet.
- Author: Vanessa Horton
- Image credit: Steve Brown
- Publication: Super Food Ideas