Cooking fish within the parcel locks in the beautiful Mediterranean flavours.
Ingredients
- 4 x 250g snapper fillets (with skin on)
- 2 tablespoons olive oil
- 420g can kidney beans, drained, rinsed
- 6 green onions, thinly sliced
- 1 vine-ripened tomato, halved, seeded, sliced lengthways
- 2 large green chillies, thickly sliced
- 1/4 cup (60ml) lime juice, plus wedges to serve
- 1/2 cup (125g) light sour cream
- 1/2 cup coriander leaves
- Steamed rice, to serve
Method
- Step 1Preheat oven to 200°C. Cut each snapper fillet into 3 pieces widthways then season with salt and pepper. Heat oil in a large frying pan over medium- high heat and cook snapper, skin-side down, in batches, for 2 minutes. Transfer to a plate.
- Step 2Teat for 40cm long sheets of baking paper. Place 3 pieces of snapper fillet, skin-side up, in the sentre of each sheet of baking paper.
- Step 3Combine beans, green onions, tomato, chillies, and lime juice in a large bowl, then season with salt and pepper. Spoon bean mixture evenly over fish, then fold paper to enclose like a parcel, tucking ends under to secure. Place parcels on a large oven tray and bake in oven for 10 minutes or until fish is just cooked. Place parcels on plates. Open parcels and top with a dollop of sour cream and some coriander leaves. Serve immediately with lime wedges and steamed rice.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1942 kj
Energy
20g
Fat Total
7g
Saturated Fat
5g
Fibre
57g
Protein
170mg
Cholesterol
433.83mg
Sodium
5g
Carbs (sugar)
11g
Carbs (total)
All nutrition values are per serve
Related Video
- Author: Michelle Noerianto
- Image credit: Andrew Lehmann
- Publication: Notebook:
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