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Thursday, June 23, 2016

baked fish parcels

How to make baked fish parcels recipe - Lay a piece of fish on a bed of greens, season it with a few aromatics and wrap it up tightly in a parcel and you have a simple, easy way to cook fish—and seal in all the nutrients, too.



1 1/4 cups (280 g) mixed Asian greens, such as bok choy and Chinese cabbage, chopped
4 fish steaks, such as halibut or haddock, about 5 ounces (140 g) each
grated zest and juice of 1/2 small orange
3 tablespoons (45 ml) shredded fresh basil
2 garlic cloves, finely chopped
1/2 cup (125 ml) dry white wine
1 tablespoon (15 ml) olive oil
1/2 bulb fennel, very thinly sliced
1 carrot, cut into thin strips
freshly ground black pepper

Bulgur and herb pilaf:
1 cup (200 g) bulgur
1 tablespoon (15 ml) olive oil
juice of 1/2 lemon
1 garlic clove, finely chopped
2 tablespoons (30 ml) shredded fresh basil
2 tablespoons (30 ml) chopped fresh cilantro leaves
3 scallions, thinly sliced

1 Preheat the oven to 465°F (240°C). Cut four 12 inch (30 cm) squares of foil or parchment paper. Arrange one-quarter of the chopped Asian greens in the middle of each square. Top with a piece of fish and cover with orange zest and juice, basil, garlic, wine, oil, fennel and carrot. Season to taste with pepper. Fold the foil over to form a parcel, leaving a little air inside so the ingredients can steam; twist the edges to seal. Place the parcels on a baking sheet. Set aside.

2 To make the bulgur and herb pilaf, combine the bulgur with 33/4 cups (900 ml) water in a large saucepan and bring to a boil. Reduce heat to medium–low, cover and cook for 12–15 minutes, or until just tender. Drain the bulgur if necessary.

3 While the bulgur is cooking, put the fish parcels into the oven and bake for 10 minutes. Open one of the parcels to check that the fish is cooked; it will flake easily when tested with a fork.

4 Fluff the bulgur with a fork and mix in the oil, lemon juice, garlic, basil, cilantro and scallions. Season to taste with pepper. Serve one fish parcel to each person, and let them open it at the table (take care as steam is hot). Serve the bulgur pilaf separately in a bowl.

+ Cod or tuna can be used instead of halibut or haddock.
+ Replace the white wine with orange juice.

Each serving provides
396 calories, 31 g protein, 11 g fat (2 g saturated fat), 34 g carbohydrate (4 g sugars), 9 g fiber, 167 mg sodium

baked fish parcels recipe
baked fish parcels
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