Oriental fish parcels

Oriental fish parcels

A low-fat winter meal providing one of your 2-A-WEEK fish portions.

By , 21 September 2015
Oriental fish parcels
  • Ready in: 30 mins
  • Serves: 4
  • Price: £1.80 per serving
Nutritional Info
Each 231g serving contains
  • Fat low
  • Saturates low
  • Sugars low
  • Salt med
  • Energy 829KJ 198KCAL
of your reference intake.
Typical energy values per 100g: 359kJ/86kcal.
  • 2 tsp Asda Stir-fry Oil
  • 200g pack Asda Mangetout and Baby Corn
  • 4 x 150g pieces cod loin (skinless)
  • 2 spring onions, trimmed and finely sliced
  • 1 tbsp light soy sauce
  • 1 tbsp Thai fish sauce (Nam Pla)
  • 2 tbsp Asda Sweet Chilli Sauce
  • 1 tbsp lime juice
  • 1 lime, zest of
  • Jasmine rice, to serve
  • Chopped coriander, to serve
  • Pre-heat the oven to 190C/170C Fan/Gas 5. Cut four large squares of foil, each large enough to enclose the fish and vegetables in a loose parcel. Lightly brush the centre of each piece of foil with half the oil. Divide the mangetout and baby corn between the pieces of foil and put a piece of cod on top of each. Scatter over the spring onions and season.

  • Mix the remaining oil, soy sauce, fish sauce, sweet chilli sauce, lime juice and lime zest and spoon a little over each piece of fish.

  • Wrap the foil to make loose parcels with room inside for air to circulate but tightly seal the edges by folding over twice, to prevent any leaks. Put the parcels on a baking tray and cook in the oven for 20 minutes.

  • Serve immediately with rice and chopped coriander.