Frozen white fish is a handy standby and when cooked in a paper bag, the buttery, lemony juices are locked in for full flavour.
Ingredients
- 1 tablespoon olive oil
- 1 teaspoon finely grated lemon rind
- 1 tablespoon fresh lemon juice
- 4 (about 600g) frozen white fish fillets, thawed
- 2 shallots, ends trimmed, coarsely chopped
- 1 tablespoon butter, cut into 4 pieces
- Sea salt flakes, to serve
- Lemon wedges (optional), to serve
Pea puree
- 250ml (1 cup) hot Massel chicken style liquid stock
- 1 x 500g pkt frozen baby peas
- 2 teaspoons dried chopped onion
- 1 tablespoon butter
Method
- Step 1Preheat oven to 220°C. Rub 4 brown paper bags inside and out with oil to grease. Rub the lemon rind and lemon juice over the fish. Divide the fish among the bags. Top with shallot and butter. Place the bags on a large baking tray. Fold in the ends and tuck under to seal. Bake for 10 minutes.
- Step 2Meanwhile, to make the pea puree, bring the stock, peas and onion to the boil in a medium saucepan. Cook for 5 minutes. Drain, reserving the stock. Return the peas to the pan. Add the butter and use a stick blender to process, adding a little of the reserved stock if necessary, until a coarse puree forms. Season with salt and pepper.
- Step 3Divide the pea puree among serving plates. Top with the fish and drizzle over the juices. Sprinkle with sea salt flakes and serve with lemon wedges, if desired.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1455 kj
Energy
14g
Fat Total
5.5g
Saturated Fat
7.5g
Fibre
45g
Protein
9g
Carbs (total)
All nutrition values are per serve
Notes
Cook’s tip: Paper bags are porous, so to seal in the cooking juices, you need to grease them in step 1. If the bags have a side seam, place seam-side up to prevent juices escaping. Storage tip: Store leftover reserved stock in the fridge for up to 1 week. Use in soups.
- Author: Kathy Knudsen
- Image credit: Ian Wallace
- Publication: Australian Good Taste
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