413443-1-eng-GB_del02.74.e

Fish parcels with carrots, orange and coriander

  • for 2 people
  • On the table in 40 minutes
  • Easy

Nutritional info per serving

Per serving: 332 kcals, 14.2g fat (8.1g saturated), 35g protein, 17g carbs, 15.3g sugar

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INGREDIENTS

300g carrots
Knobs of butter
1 tsp grated orange zest
Juice of 1 large orange
1/2 tsp ground or crushed coriander seeds
2 (about 180-200g each) white fish fillets, such as cod, haddock, hake or tilapia (this is also great with fillets of organic or wild salmon)
2-3 spring onions, finely chopped
2cm piece fresh ginger, peeled and cut into fine matchstick shreds
2 tbsp chopped fresh coriander
1/2-1 fresh green chilli, deseeded and finely shredded (optional)
2-3 slices fresh orange

METHOD

1. Preheat the oven to 200°C/fan180°C/gas 6. Cut out two 35cm rounds of baking paper or kitchen foil. Set aside. Peel and cut the carrots into long thin slices, then again to make long, thin matchstick strips. Place the carrots in a medium-sized pan with a small knob of butter, the orange zest and juice and coriander seeds. Add some water to come just below the surface of the carrots, then cook, uncovered, over a high heat until the carrots are almost tender and the liquid has evaporated. (Keep checking them to make sure they do not burn.) Season well with salt and freshly ground black pepper and divide the cooked carrots between the baking paper or foil circles.
2. Place a piece of fish on each pile of carrots, then scatter the spring onions, ginger shreds, fresh coriander and finely shredded green chilli (if using) over the fish.
3. Cut each orange slice in half and place 2-3 orange halves on each piece of fish. Season with salt and pepper and add a knob of butter to each parcel. Fold over the baking paper or foil and twist and fold the edges to create a really tight seal. Place the foil or baking paper bags on a baking tray and cook on the centre shelf of the preheated oven for 20-25 minutes. Open the bags and serve.

  • Orange works well with fish, often better than the more usual, sharper lemon. And orange is delicious with sweet roots, such as carrots, parsnips and sweet potatoes. Serve this easily prepared dish with microwaved spinach or steamed broccoli.
  • Another highly fruity white is needed for this zesty fish dish. Try a lime-drenched Australian Verdelho for a nice change.

From February 2004

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