Name: Baked fish with vegetables en papillote
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4
Ingredients: Rapeseed or sunflower oil for brushing; 1 yellow or orange pepper deseeded and cut into strips; 8 spring onions cut into short lengths; 12 cherry tomatoes halved; 4 thick sustainable firm white fish fillets (skinless) each about 140–165g (5–5 3/4oz); Freshly ground black pepper to taste; 4 tsp reduced-salt soy sauce (or make this gluten-free by using a wheat-free tamari soy sauce); 1 tsp rice wine (or dry sherry); 1 small fresh red chilli deseeded and finely chopped; 1 clove garlic finely chopped; 1cm (1/2 in) piece fresh root ginger peeled and grated; A little chopped fresh coriander to garnish

Meal type: Main meal

Serves: 4

Total time: 40 minutes

Preparation: 20 minutes

Cook: 20 minutes

Preheat oven to 200ºC/180ºC fan/gas mark 6. Brush four pieces of foil with rapeseed oil; arrange some pepper slices, spring onions and cherry tomatoes on each piece of foil, dividing evenly. Season fish fillets with black pepper; place one fish fillet on top of each portion of vegetables.
Combine soy sauce, rice wine, chilli, garlic and ginger in a small bowl; drizzle a little of this mixture over each fish fillet. Bring up sides of each piece of foil and scrunch them together tightly to make four sealed parcels.
Place foil parcels on a baking tray; bake in oven for about 20 minutes or until fish is cooked. Carefully open up parcels (you can let your guests do this if you like) and sprinkle with coriander. Serve the steaming parcels with crushed boiled new potatoes (or mashed potatoes) and cooked green vegetables such as broccoli or green beans.

Dietary tip

Make this dish gluten-free by replacing reduced-salt soy sauce with a reduced-salt or reduced-sodium tamari, wheat-free soy sauce

Energy 764kJ 182kcal 9%

Carbs 4.56g -

Fat 4.3g Low 6%

Saturates 0.4g Low 2%

Sugar 4.4g Low 5%

Salt 0.8g Low 13%

% = an adult's reference intake

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Ingredients

Rapeseed or sunflower oil, for brushing

1 yellow or orange pepper, deseeded and cut into strips

8 spring onions, cut into short lengths

12 cherry tomatoes, halved

4 thick sustainable firm white fish fillets (skinless), each about 140–165g (5–5 3/4oz)

Freshly ground black pepper, to taste

4 tsp reduced-salt soy sauce (or make this gluten-free by using a wheat-free, tamari soy sauce)

1 tsp rice wine (or dry sherry)

1 small fresh red chilli, deseeded and finely chopped

1 clove garlic, finely chopped

1cm (1/2 in) piece fresh root ginger, peeled and grated

A little chopped fresh coriander, to garnish

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Baked fish with vegetables en papillote

Dietary tip

Nutritional Information

Tried this at home?

Ingredients

Related Recipes

Smoky cod stew

Herb-breaded fish with sweet potato wedges

Jumbo fish finger wrap

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