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Healthy fish
Flaked fish parcels with soy and mirin dressing

Flaked fish parcels with soy and mirin dressing

Name: Flaked fish parcels with soy and mirin dressing
Prep time: 5 min
Cook time: 18 min
Total time: 23 min
Yield: Serves 2
Cuisine: Japanese recipes
Ingredients: 250g sustainable frozen fish pie mix; 2 spring onions, chopped; 1 large carrot (100g), finely cut lengthways into noodles; ½ leek (100g), finely sliced; 2 tbsp reduced salt soy sauce; 1 tbsp mirin; 1 tbsp rice wine vinegar; Grated zest and juice 1 lime; 2 pak choi (235g pack) , halved; You’ll also need…; 2 x 30cm square pieces each of foil and non-stick baking paper

Easy
September 2019

Easy
September 2019

Serves 2
Hands-on time 5 min, oven time 16-18 min

This lovely and light supper locks in all the flavour by baking the fish in parcels. It’s only 250 calories too making it a tasty option on fast days.

Like the look of this? Check out our low-fat fish parcels with creamy spring onions and chilli for more healthy dinner inspiration.

Dairy-free recipes

Nutrition: per serving

Calories: 245kcals
Fat: 5.4g (1g saturated)
Protein: 32.6g
Carbohydrates: 12.5g (10.9g sugars)
Fibre: 5.1g
Salt: 2.3g

Nutrition: per serving

Calories: 245kcals
Fat: 5.4g (1g saturated)
Protein: 32.6g
Carbohydrates: 12.5g (10.9g sugars)
Fibre: 5.1g
Salt: 2.3g

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Ingredients

250g sustainable frozen fish pie mix
2 spring onions, chopped
1 large carrot (100g), finely cut lengthways into noodles
½ leek (100g), finely sliced
2 tbsp reduced salt soy sauce
1 tbsp mirin
1 tbsp rice wine vinegar
Grated zest and juice 1 lime
2 pak choi (235g pack) , halved

You’ll also need…

2 x 30cm square pieces each of foil and non-stick baking paper

Method

Heat the oven to 220°C/200°C fan/gas 7. Put each foil sheet on the work surface shiny side down and lay a baking paper sheet on top. In a bowl, toss the frozen fish with the veg and a pinch of black pepper.
Mix the soy, mirin, wine vinegar, and lime zest and juice to make a dressing. Add most to the fish and vegetables, then toss well to coat.
Divide the fish and vegetables equally between the 2 sheets of baking paper, then wrap the paper tightly around the fish and veg to seal them inside. Fold up the foil around the paper and seal to make a parcel. Put the parcels on a baking tray and bake for 16-18 minutes or until piping hot and the fish is cooked.
Meanwhile, put a pan of water on a high heat with a steamer basket fitted inside. When the water is boiling, reduce the heat a little and steam the pak choi for 3-4 minutes until tender, then toss with the reserved dressing. Serve the fish parcels with the steamed, dressed pak choi on the side.