You’ll need four 22cm x 30cm pieces of baking paper and four 28cm x 30cm pieces foil.
Ingredients
- 1/3 cup white vinegar
- 2 tablespoons caster sugar
- 1 tablespoon tomato sauce
- 225g can pineapple pieces in natural juice, drained
- 1 small carrot, peeled, diced
- 1/2 small green capsicum, diced
- 1/2 teaspoon cornflour
- 4 (150g each) firm white fish fillets (see note)
- Cooked egg noodles, to serve
Method
- Step 1Preheat oven to 180°C/160°C fan-forced.
- Step 2Combine vinegar, sugar and tomato sauce in a saucepan over medium heat. Cook, stirring, for 3 to 4 minutes or until sugar has dissolved. Bring to the boil. Reduce heat to low. Cook for 2 minutes or until slightly thickened. Add pineapple, carrot and capsicum. Cook for 2 minutes or until capsicum is tender.
- Step 3Place cornflour and 1 teaspoon cold water in a bowl. Stir until smooth and combined. Add cornflour mixture to vinegar mixture. Increase heat to medium-high. Bring to the boil. Boil, stirring, for 1 minute or until thickened. Remove from heat.
- Step 4Meanwhile, place 1 piece baking paper in the centre of 1 piece foil. Top with 1 fish fillet. Drizzle with 1/4 cup sauce mixture. Bring paper and foil up to centre. Fold to seal. Roll up ends to enclose filling. Place on a baking tray. Repeat with remaining baking paper, foil, fish and sauce mixture.
- Step 5Bake for 15 to 20 minutes or until fish is cooked through. Stand for 2 minutes. Serve with noodles.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
766 kj
Energy
3g
Fat Total
1g
Saturated Fat
1g
Fibre
24g
Protein
81mg
Cholesterol
161.37mg
Sodium
14g
Carbs (sugar)
14g
Carbs (total)
All nutrition values are per serve
Notes
We used blue eye fish.
Cooking class: Making parcels: After placing fish and sauce on baking paper, bring 2 sides foil and paper up to the centre. Fold together to seal. Roll up ends to enclose filling. Place on a large baking tray. Cooking time will vary depending on thickness of fish fillet.
- Author: Vanessa Horton
- Image credit: Steve Brown
- Publication: Super Food Ideas
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