Mediterranean Fish Parcels Recipes
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
MEDITERRANEAN FISH PROSCIUTTO PARCELS
If you haven't thought of combining fish and meat before, try these parcels of fish wrapped in prosciutto. The fish is cooked and served on a bed of roasted vegetables for a truly Mediterranean flavour.
Provided by English_Rose
Categories European
Time 55m
Yield 2 serving(s)
Number Of Ingredients 13
Steps:
- Cut the fish into two portions and wrap each portion in two slices of prosciutto. Secure with a toothpick.
- Place the onion, pepper, tomatoes, rosemary, capers and olives in a large non-stick roasting tin, drizzle with oil and season with salt and freshly ground black pepper.
- Place in a preheated oven at 400F for 10 minutes. Stir the vegetables then place the fish fillets on top and return to the oven for a further 15 minutes or until the fish is cooked.
- Arrange the cooked vegetables on two large warm plates, top with the fish parcels and drizzle with balsamic vinegar.
Nutrition Facts : Calories 568, Fat 35.9, SaturatedFat 5.2, Cholesterol 95.7, Sodium 720.5, Carbohydrate 34.7, Fiber 10.7, Sugar 19.2, Protein 32.6
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