Thai coconut fish parcels

Name: Thai coconut fish parcels
Total time: 25 min
Yield: Serves 2
Cuisine: Thai
Ingredients: 200g long-stemmed broccoli; 2 fat fillets sustainable white fish about 150g each; a small chunk ginger peeled and shredded; 1 stalk lemongrass woody outer layers removed and finely chopped; 1 red chilli finely chopped; 3 spring onions sliced; 200ml (freeze the rest) reduced fat coconut milk; 2 tsp fish sauce

Sarah Kingsbury

Published: December 14, 2015 at 2:13 PM

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Serves 2

Easy

Total time: 25 mins

A star rating of 4 out of 5.1 ratingRate

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The Asian-inspired flavours of these Thai coconut fish parcels ensure that you can eat inspiring food even when you're short of time or watching your weight. They're ready in under 30 minutes and less than 300 calories.

Low calorie

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Ingredients

Nutrition

200g long-stemmed broccoli
2 fat fillets sustainable white fish

about 150g each
a small chunk ginger

peeled and shredded
1 stalk lemongrass

woody outer layers removed and finely chopped
1 red chilli

finely chopped
3 spring onions

sliced
200ml (freeze the rest) reduced fat coconut milk
2 tsp fish sauce

Nutrition: per serving

kcal244

low
fat9.1g
saturates6.6g
carbs5g
fibre4g
protein33.7g
salt1.3g

Method

step 1

Heat the oven to 200C/fan 180C/gas 6. Blanch the broccoli until just tender then drain.
step 2

Tear 2 squares of baking paper and 2 squares of foil. Sit the paper on top of the foil. Put the broccoli in the centre, sit the fish on top, and scatter over the ginger, lemongrass, chilli and spring onion.
step 3

Mix the coconut milk and fish sauce and spoon over each piece of fish. Scrunch up into a parcel and cook for 20 minutes, or until the fish is cooked through.

Authors

Sarah Kingsbury

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