Flaked fish parcels with soy and mirin dressing

Flaked fish parcels with soy and mirin dressing
  • Serves icon Serves 2
  • Time icon 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.

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

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

  1. 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.
  2. 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. 
  3. 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.
  4. 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.

Recipe By

delicious. food team

Subscribe

Fancy getting a copy in print?

Subscribe to our magazine
Subscribe now

Rate & review

Rate

5 votes

Reviews

Share your thoughts...

Rate & review

Rate

5 votes

Subscribe to our magazine

Subscribe to delicious. magazine this month, save over 40% and get a free 1 year tastecard membership

Subscribe

Download our digital version

Subscribe to the digital edition of delicious. magazine