Indian-Style Fish Parcels
Fish fillets are flavoured with chili, ginger, mint and coconut milk, then wrapped in Indian-style parcels and baked in the oven. Zucchinis tossed with mustard and sesame seeds and minted new potatoes are served alongside.
Ingredients
1 kg small new potatoes, washed
4 white fish fillets, about 150 g each
pepper to taste
2 cm piece fresh ginger, finely chopped
1⁄2 red onion, finely chopped
1 large mild red chili, seeded and finely chopped
4 tablespoons chopped fresh mint
4 tablespoons reduced-fat coconut milk
2 zucchinis, diced
1 tablespoon sesame seeds
2 teaspoons yellow mustard seeds
2 teaspoons reduced-salt soy sauce
4 white fish fillets, about 150 g each
pepper to taste
2 cm piece fresh ginger, finely chopped
1⁄2 red onion, finely chopped
1 large mild red chili, seeded and finely chopped
4 tablespoons chopped fresh mint
4 tablespoons reduced-fat coconut milk
2 zucchinis, diced
1 tablespoon sesame seeds
2 teaspoons yellow mustard seeds
2 teaspoons reduced-salt soy sauce
Directions
cooking time 25 mins
serves 4
- Preheat the oven to 350ºF (180ºC). Place the potatoes in a medium-sized saucepan, cover with boiling water and simmer for about 15 minutes or until tender.
- Meanwhile, cut out 4 large pieces of parchment paper or foil, each large enough to enclose a fish fillet. Place a fillet on each piece of paper or foil and season with pepper.
- Mix together the ginger, onion, chili, half of the mint and the coconut milk, and spread over the fish. Fold over the paper or foil and pleat or twist the ends to seal. Place the fish parcels on a large baking sheet and bake for 10–12 minutes or until the fish flakes easily (open a parcel to check).
- When the potatoes and fish are almost ready, steam the zucchinis in a steamer basket set above the potatoes for 4 minutes. Heat a frying pan, add the sesame and mustard seeds, cover and fry over medium heat for 2–3 minutes or until lightly toasted, shaking the pan frequently.
- Remove the pan from the heat. Add the soy sauce to the seeds and quickly stir, then re-cover the pan and set aside until the seeds stop “popping.” Stir the zucchinis into the seed mixture.
- Drain the potatoes and toss with the remaining chopped mint. Arrange the Indian-style fish parcels on serving plates and serve with the zucchinis and the new potatoes.
cooking time 25 mins
serves 4
Nutritional information
PER SERVING
404 calories
45 g protein
9 g total fat
4 g saturated fat
115 mg cholesterol
35 g total carbohydrate
3 g sugars
8 g fibre
275 mg sodium
Baking the fish in a parcel captures all the flavour and nutrients, and the fish stays deliciously moist.
