- 0:20 Prep
- 0:10 Cook
- 4 Servings
- Capable cooks
These low-fat fish fillets are given a nutritious boost with the addition of healthy vegetables.
Ingredients
- 2 green onions
- 1 red capsicum
- 1 carrot
- 4 thick white fish fillets, (see note)
- 1/4 cup reduced-salt soy sauce
- Steamed white rice or cooked noodles, to serve
Method
- Step 1Preheat oven to 200°C. Cut onions into 5cm lengths. Remove seeds from capsicum. Peel carrot. Finely shred all vegetables and place into a bowl. Toss until well combined.
- Step 2Line a baking dish with baking paper. Place fish fillets into prepared baking dish. Top each fillet with shredded vegetables. Drizzle with soy sauce. Season with salt and pepper.
- Step 3Place another sheet of baking paper over fish. Fold all sides of baking paper together to form a parcel. Place dish into oven. Bake for 12 to 15 minutes, or until fish flakes when tested with a fork. Serve with rice or noodles.
- Low fat
Nutrition
1086 kj
Energy
5.3g
Fat Total
1.7g
Saturated Fat
1g
Fibre
49.5g
Protein
139mg
Cholesterol
787mg
Sodium
2.6g
Carbs (total)
All nutrition values are per serve
Notes
Note: Perch or ling would be suitable white fish fillets for this recipe.
- Author: Dixie Elliott
- Image credit: Mark O'Meara & Louise Lister
- Publication: Super Food Ideas
0
