This baked fish recipe is full of Thai inspired flavours, its any easy recipe to put together, its low fat and virtually carbohydrate free (excepting any side dishes). As a guide the calories for this recipe using a 150g to 200g fillet of haddock is less than 250 calories and less than 2g fat.
(for one person, or one fillet you will need)
1 fillet wild haddock, skinned and boned
1/2 pak choi
1/2 spring onion
1 tbsp light soy sauce
1/2 tbsp fish sauce
1/2 tsp dried chilli flakes
1/2 tsp fresh garlic and ginger paste
juice of half a lime
Greaseproof paper and string (to make the parcel for the fish)
Note: You can use fresh ginger/garlic and chill but I was using up store cupboard ingredients this time.
Pre heat the oven to 160C fan
1. Prepare the green vegetables, by slicing the courgette in strips, slicing the spring onions on the diagonal, and slicing the pak choi.
2. Prepare the sauce by mixing the soy sauce, the fish sauce the chilli flakes, the garlic and ginger paste and lime juice in a dish.
3. Take a piece of greaseproof paper large enough to wrap your fish in. Lay this paper flat on a baking sheet. Have 2 pieces of string ready.
4. Lay your pak choi and courgettes onto the centre of the paper, place your fillet of fish on top of these, then put the sliced spring onions on top of the fish. Drizzle the sauce on top of the fish carefully with a spoon, then place the spring onion slices on top of the fish and sauce.
5. Fold the paper over the fish (from front to back) and make a double pleat to seal. Twist each end of the paper (like a wrapped sweet) to the right and left and use the string to wrap around the twist and secure this in a double knot. Trim the string.
6. Bake in a pre heated oven for 15-20 minutes; while the fish is baking prepare your side dish. We had noodles and more vegetables.
7. Serve the fish still wrapped in the paper but snip open the top of the parcel with scissors to serve. The juices from the fish and the sauce cook the green veggies below the fish to perfection.