Cod & Pak Choi Parcels

Garlic, ginger, chilli, lime: quite possibly the the best flavours on the planet and when thrown together they pretty much go with any meat and green veg, but if you want to keep it simple, try this dish below with some Pak Choi (Chinese cabbage) which is an excellent source of water-soluble antioxidant, vitamin-C, vitamin K, B-complex vitamins and many more nutrients and minerals.

Serves 1 / calories per serving = 221 cals

Macros per serving:

  • FAT – 6g
  • CARBS – 10g
  • PROTEIN – 33g

Ingredients:

  • 150g cod
  • 1 pak choi head, thickly sliced
  • 2 spring onions, shredded
  • 1/2 red chilli, thinly sliced
  • 1cm ginger, cut into matchsticks
  • 1 tbsp reduced-salt soy sauce
  • juice 1/2 lime
  • 1 tsp sesame oil

How to cook:

  1. Heat oven to 200C electric /180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the pak choi, spring onions, chilli and ginger, then pull up the edges of the foil.
  2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
  3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Open up the parcels and serve immediately.

Enjoy.

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Screenshot 2015-11-18 09.04.38

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