Soy and Chilli Fish Parcels

May 30, 2023May 30, 20230 11
Soy and Chilli Fish Parcels recipe- an easy and healthy seafood meal
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Very easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 white fish fillets
cooking spray
1 1/2 cups bean sprouts
3 cloves garlic , crushed
4 green onions , sliced
1/4 teaspoon sesame oil
2 tablespoons ketjap manis
1 large red chile , seeded and chopped
2 teaspoons sweet sherry

Nutrision Information

Servings Per Recipe
4
Calories
188
Sugar
4g
Fat
5g
These Soy and Chilli Fish Parcels are a healthy and easy meal that is perfect for busy weeknights. The fish is flavored with a savory sauce made with garlic, green onions, sesame oil, and soy sauce, then baked in a parcel with bean sprouts and red chilli for added crunch and heat. The result is a delicious and healthy seafood dish that can be served with rice or on its own. This recipe is easy to customize by adjusting the amount of chilli to suit your taste. Give it a try and enjoy a healthy and tasty meal tonight!

Instructions

1.Preheat oven to 200°C (180°C fan-forced).
2.Cut four 30cm long sheets of baking paper and place a fish fillet in the centre of each sheet.
3.Spray each fillet with cooking spray.
4.Layer 3-4 tablespoons of bean sprouts on each fillet.
5.Combine garlic, green onions, sesame oil, ketjap manis, red chilli and sherry in a small bowl. Spoon over the bean sprouts.
6.Fold the long sides of the baking paper up to join in the centre, then fold over the ends to seal.
7.Place the parcels on a baking sheet and bake in the preheated oven for 15–20 minutes, or until the fish is cooked through.
8.Serve the parcels piping hot.

PROS

This dish is low in calories, high in protein, and contains heart-healthy fish.

This meal is a quick, easy, and healthy option for busy weeknights.

You can customize the heat level by adjusting the amount of chilli you add.

CONS

If you don’t like fish, this recipe may not be appealing to you.

Some people might find the spice level too high.

HEALTH & BENEFITS

Fish is a good source of protein, omega-3 fatty acids, and vitamin D, which is essential for bone health. These nutrients work together to improve heart health, brain function, and reduce the risk of chronic diseases.
Soy sauce contains antioxidants and beneficial plant compounds called phytonutrients, which can lower inflammation and improve heart health.

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