Flaked fish parcels with soy and mirin dressing
- Portion size: Serves 2
- Hands-on time 5 min, oven time 16-18 min
- Difficulty: easy
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.
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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
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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.
Nutrition
- 245kcals Calories
- 5.4g (1g saturated) Fat
- 32.6g Protein
- 12.5g (10.9g sugars) Carbs
- 5.1g Fibre
- 2.3g Salt
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