Teriyaki Fish Parcels

Teriyaki Fish Parcels

Ready in 35 minutes • Serves 4
This dish most recently appeared in Fresh Start (5 Nights For 4) on Sunday, May 28, 2017.
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With bok choy, black bean spaghetti and radish pickles.

Ingredients

RADISH PICKLE

  • ½ pack radishes, cut in half then thinly sliced
  • 1 tablespoon rice wine vinegar
  • 2 tablespoons water
  • 1/8 teaspoon salt

TERIYAKI SAUCE

  • 3 tablespoons soy sauce
  • 1 tablespoon finely grated ginger
  • 1 clove garlic, minced
  • 2 spring onions, thinly sliced
  • 15g sesame seeds
  • 1 teaspoon sesame oil
  • 1 teaspoon mustard (e.g. Dijon, wholegrain)
  • 1 teaspoon runny honey
  • ½ teaspoon rice wine vinegar

TERIYAKI FISH PARCELS

  • 4 squares foil (measuring about 30 x 30cm)
  • 4 squares baking paper (measuring about 30x30cm)
  • 600g fish fillets
  • 1 carrot, peeled, cut in half lengthways and thinly sliced
  • 1 capsicum, core and seeds removed and thinly sliced
  • 2 baby bok choy, ends trimmed 1cm, rinsed and thinly sliced

BLACK BEAN SPAGHETTI

  • 200g black bean spaghetti
  • ½ teaspoon sesame oil

Steps

  1. oven to 200°C. Bring a large pot of salted water to the boil. Set aside a large oven tray (with a lip).
  2. Combine radishes with vinegar, water and salt in a small bowl and set aside to pickle while you prepare the rest of the meal. Mix all teriyaki sauce ingredients together in a small bowl.
  3. Lay foil squares on a flat surface and lay a piece of baking paper on top of each. Pat fish dry with paper towels and remove any remaining scales or bones. Cut any larger fillets in half and distribute fillets evenly between each square of baking paper, in the centre.
  4. Divide carrot, capsicum and bok choy evenly over top of each piece of fish. Spoon over teriyaki sauce, dividing equally.
  5. Wrap paper/foil into parcels by pulling two sides up and rolling together downwards towards fish. Twist each end of the parcel tightly, ensuring sauce does not leak out. It should look like a Christmas cracker. Place onto tray and bake for 18-20 minutes, until fish is just cooked through and vegetables are still crunchy.
  6. When fish has about 8 minutes cook time remaining, cook black bean spaghetti in pot of boiling water for 5-6 minutes, until just tender. Drain and rinse under warm water, then leave to drain well. Toss with sesame oil and set aside. Drain radishes.
  7. open parcels, taking care of hot steam. Place a parcel on each plate and fill parcels with black bean spaghetti, next to fish. Top with radish pickle

Nutritional Information

Energy 1726 kj
413 kcal
Protein 56.9g
Carbohydrate 27.4g
Fat 8.5g