Steamed fish & pak choi parcels

Steamed fish & pak choi parcels

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(10 ratings)

Prep: 10 mins Cook: 15 mins

Easy

Serves 4
Just add steamed rice for a flavour-packed, low-calorie meal

Nutrition and extra info

Nutrition: per serving

  • kcal124
  • fat3g
  • saturates0g
  • carbs2g
  • sugars2g
  • fibre1g
  • protein22g
  • salt1.31g
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Ingredients

  • 4 plaice, haddock or other MSC-certified white fish fillets
  • 2 pak choi, thickly sliced
    Pak choi

    Pak choi

    pak-choy

    This member of the cabbage family has a number of different names, including bok choy, horse…

  • 4 spring onions, shredded
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • 1 red chilli, thinly sliced
  • 3cm ginger, cut into matchsticks
    Ginger

    Ginger

    jin-jer

    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 2 tbsp reduced-salt soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • juice 1 lime
    Lime

    Lime

    ly-m

    The same shape, but smaller than…

  • 1 tsp sesame oil

Method

  1. Heat oven to 200C/180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil.

  2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.

  3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and drizzle over a few drops of sesame oil. Serve with rice.

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Comments (15)

mooner's picture

Agree with petergill. This is a brilliant recipe if you're doing the 5:2 diet. We have it with stir fried veg instead of any carbs. It's very tasty and when I can't get pak choi, I use broccoli (40 cal/100g raw) or Asparagus 28cal/100g). I have done it with skinless and boneless Basa fillets, 102 cal/100g cooked. Definitely one we repeat on a '2' day.

catie74's picture

The whole family love this served with rice and extra pak choi tenderstem broccoli and sugar snaps

dreamweaver's picture
3.75

Light and Lovely. I did it with five fillets, to feed the whole family, and would have added an extra lime and more soya to make sure to have lots of flavour to go with the rice! I also did it with tender stem broccoli instead of Pack Choi (we had Pack Choi the night before) and frozen fillets (only £3) so it took 25 minutes in the oven and was all cooked and delicious :)

stokeysue's picture
2.5

Yet another recipe that claims an accurate calorie count but fails to give any indication of the size or weight of the main ingredient (fish fillet); I reckon a typical haddock fillet is 125 - 150 g so the calorie count is 112 - 135 kcal (90 kcal per 100g)

(I quite enjoyed the dish, though it cam out a little wet, but really that is too sloppy for a published recipe)

petergill's picture

This is a brilliant recipe if you're doing the 5:2 diet. Makes a '2' day feel like a '5' day. I replace the rice with mashed sweet potato (86 calories per 100g).

Taylod16's picture
3.75

Had this lovely dish without the spring onion and was still really enjoyable. Did it with rice infused with lemongrass and kaffir lime leaf and really enhanced the dish.

lyndene's picture
5

Absolutely delicious! I use sea bass fillets. Am cooking this again tonight and will be serving it with Jamie Olivers' lemon rice recipe. Think I've gone to heaven....................

k8d6's picture

Thanks for the tip lyndene; I did it with Jamie Oliver's lemon rice on your advice and it went really well. A very light and fresh dish

paulandkerrie's picture
5

very tasty and the pak choi really helps to give it an extra dimension.

Frantic Flapjack's picture
1

This may be healthy but it was also bland and tasteless. Won't be making again.

vfirby's picture

Very nice and tasty would make it again.

sherlock19780's picture
2

Made this last night for dinner and whilst it was perfectly nice, it didnt turn out as dark as in the picture and so was quite bland looking against the rice. May try again but might tweak the recipe slightly next time.

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