The Wellness Blog 

Soy and Ginger Fish Baked in a Parcel Recipe

| Gluten Free | Dairy Free | Egg Free | Contains Soy | Contains Fish | Moderate Fructose |

This is a quick and simple recipe that can be pre-prepared and frozen as a healthy ready-to-eat meal. You can make this recipe with practically any type of fish. For a vegetarian alternative you could use tofu instead of fish.

Soy and Ginger Fish in a Parcel

Serves 1

150g fillet of fish
4 spring onions, cut in 4cm lengths
1 medium carrot, cut in 4cm batons
3 stems of broccolini, halved and cut in 4cm lengths
6 fresh shiitake mushrooms, quartered
1 tablespoon virgin sesame oil
2 teaspoons organic (reduced salt) tamari
2 teaspoons fresh ginger, finely sliced 
2 teaspoons black sesame seeds, for serving


1. Cut all vegetables into stir-fry sized pieces. You want the vegetables cut reasonable small so they cook through, but not so small that they overcook.

2. Cube the fish fillet into bite-sized chunks.

3. Take about a metre of foil and halve it. Fold it over to create an envelope and join the sides by folding them tightly several times. 

4. In a bowl, toss the vegetables and fish with the sesame oil, soy and ginger. Put all the ingredients inside the foil envelope, then completely seal the edges.*

5. Place in a preheated oven on 200C for approximately 15 to 20 minutes. 

6. Remove from the oven and rest for 1-2 minutes. Either empty the contents of the parcel onto a plate or present the foil parcel on top of the plate. 

7. Sprinkle with sesame seeds and enjoy.

*Freezing for Convenience

Multiple serves of this dish can be made up and frozen in individual parcels for a quick and convenient 'ready-meal'. If freezing, arrange the contents of the parcel quite flat to allow even heat distribution. Increase oven time to 45 minutes for frozen parcels.

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