Tandoori fish parcels

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(1)

Main Meals (Dinners)

Serves
2

Prep		5 min
Cook		10 min

Olive oil, extra virgin, 2 teaspoon(s)
Tandoori curry paste, 1 tablespoon(s)
White fish, any type, raw, 300 g, skinless
Zucchini, 1 medium, halved crossways, thinly sliced lengthways or peeled with a potato peeler into thin long strips
Carrot, 1 medium carrot(s), halved crossways, thinly sliced lengthways or peeled with a potato peeler into thin long strips
Spring onion, 4 medium onion(s), cut into matchsticks
Red capsicum, ½ capsicum(s), cut into thick strips
Baby cos lettuce, 1 whole, halved lengthways
Lime, 1 lime(s), cut into wedges

Method

Preheat oven 220°C fan-forced. Mix the oil, tandoori paste and 2 to 3 teaspoons of water together. Place the fish onto a plate and spread paste mixture over fish, turning to coat both sides.

Place two sheets of baking paper (30 cm x 40 cm) onto the benchtop. Top with zucchini, carrot, spring onions and capsicum. Place the fish on top of the vegetables. Wrap the fish and vegetables into tight parcels, folding the edges up and inwards. Place parcels, seam side up onto a baking tray. Bake for 15 minutes, and then carefully open one parcel to check fish is cooked through. Place the fish and vegetables onto serving plates with cos lettuce. Squeeze over the lime and serve.

TIP: The fish is delicious served with a dollop of yoghurt and chopped coriander.

Nutrition facts per serve
Makes 2 serves

Note: If food units vary from the book, be guided by the following food units.

Food units
Nutrition facts

Meat & Protein	1.5
Bread & Cereals	0
Vegetables	2.2
Fruit	0
Dairy	0
Healthy Fats & Oils	1
Indulgences	0.3

Calories	319
Protein	35 g
Total fat	11.7 g
- Saturated fat	2.2 g
Total carbohydrates	11.2 g
- Total sugars	10.3 g
Fibre	7.8 g
Sodium	531 mg

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