Sweet and sour fish parcels

Sweet and sour fish parcels
  • 0:05 Prep
  • 0:25 Cook
  • 4 Servings
  • Capable cooks

You’ll need four 22cm x 30cm pieces of baking paper and four 28cm x 30cm pieces foil.

Featured in
Noodle recipes, Nutrition information


  • 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 1
    Preheat oven to 180°C/160°C fan-forced.
  • Step 2
    Combine 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 3
    Place 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 4
    Meanwhile, 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 5
    Bake 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


  • 766 kj


  • 3g

    Fat Total

  • 1g

    Saturated Fat

  • 1g


  • 24g


  • 81mg


  • 161.37mg


  • 14g

    Carbs (sugar)

  • 14g

    Carbs (total)

All nutrition values are per serve


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

Source: taste.com.au


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