Asian Coconut Fish Parcels

Asian Coconut Fish Parcels

This recipe is so fast and healthy but packed with beautiful Thai flavours. It is a great way to increase your fish intake and ensures moist low fat fish every time. Using small amounts of low fat coconut milk greatly reduces the saturated fat content of this recipe without compromising the lovely Thai flavours. For gluten free recipe be sure to use only gluten free sweet chilli sauce and curry pastes and a fish sauce or gluten free soy sauce. Just be sure to also serve the fish with plenty of Asian greens, an Asian inspired coleslaw or stir-fried Asia Specialties Frozen vegetable mix in soy sauce to get your vegetables in too. I love this dish because it means there are also less dishes to clean up because the fish is baked in the foil!!!

Overview

  • Preparation: 10 minutes
  • Cooking Time: 10-15 minutes
  • Serves: 4
  • Main Ingredient: Ocean Royale Hoki skinless fish fillets, Imperial Grain Rice
  • Category: Main Meals, 300 calories
  • Energy Content:320kcal/1300kilojoules including 1/3 cup cooked Imperial Grain basmati or brown rice per serve. See below for how to make this 420kcal/1770kJ meal interchange or 510kcal/2142kilojoule meal interchange

Ingredients:

  • 4 x 150g (600g total) Ocean Royale Hoki skinless fish fillets , defrosted according to directions-you may have to halve a fillet or two to make sure 150g fish is in each foil parcel or fresh firm thin white fish fillets e.g. Barramundi, Hake, Blue-eye Cod
  • 120ml (1/2 cup) Asia Specialties lite coconut milk
  • 3 teaspoons lime juice
  • 3 teaspoons fish sauce or Asia Specilaties soy sauce
  • 2 teaspoons Merryfield brown sugar
  • 1 teaspoon StoneMill minced garlic or 1 clove garlic, crushed
  • 1 tablespoon Asia Specialties Thai red or green curry paste or a gluten free curry paste of choice, or to taste
  • ½ cup fresh coriander leaves
  • ½ cup fresh Thai basil leaves
  • 1 tablespoon Asia Specialties sweet chilli sauce or gluten free sweet chilli sauce
  • Lime wedges and extra fresh coriander leaves to serve if desired
  • Accompany each serve with 1/3 cup cooked Imperial Grain Basmati or Brown rice

Method:

Step 1: Preheat a barbecue or char-grill plate to hot. Put 150g fish fillet on a 30cm piece of foil. Be sure if you have 2 thin pieces of fish in each foil parcel bre sure to place them side by side not atop one another to ensure cooking process is even. Step 2: Mix together the coconut milk, lime juice, fish/soy sauce, sugar, garlic and paste in a small bowl until well combined. Spoon a quarter of the mix over each fish fillet. Place equal amounts of the coriander and Thai basil over the top. Step 3: Tightly fold the sides of the foil to make rectangular parcels. Cook for 10-12 minutes - the fish should be just cooked through(although cooking time will depend on fish fillet thickness). Open up parcels and drizzle with a little ( 1 teaspoon per serve) Asia Specialties sweet chilli sauce or gluten free sweet chilli sauce if desired and serve with lime wedges, steamed Asian greens or stir fried Asia Specialties Oriental or Super Greens frozen vegetablesand a little Asia Specialties soy sauce or oyster sauce and add 1/3 cup cooked Imperial Grain Basmati or Brown Rice to each serve. Variation: This recipe can also be cooked in a pre-heated moderate (180C) oven for 15-20minutes.

To make this 400kcal/1700kJ meal: Add an additional 1/3 cup cooked Imperial Grain brown or basmati rice per serve. Thus total rice on the side will be 2/3 cup cooked per serve.

To make this 500kcal/2100kJ meal: Add an additional 2/3 cup cooked Imperial Grain brown or basmati rice per serve. Thus total rice on the side will be 1 cup cooked per serve.
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