One Pan Meals

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Tandoori fish parcels

1
Main Meals (Dinners)
2 peopleServes
2
Prep   5 min
Cook   10 min

This Indian inspired fish recipe is quick and simple to make. Alter level of spice to desired liking!

  • Extra virgin olive oil, 2½ tsp(s)
  • Korma curry paste, 2 tbsp(s), or Tandoori curry paste
  • Whitefish, raw, 6 oz(s), skinless
  • Zucchini, 2 small, halved crossways
  • Carrots, 2 medium, halved crossways
  • Green onion, 4 medium, cut into matchsticks
  • Red bell pepper, cooked, ½ pepper(s), cut into thick strips
  • Romaine lettuce, ½ head(s), halved lengthways
  • Lime, 1 lime(s), cut into wedges

Method

Mix the curry paste, oil 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.

Preheat oven 400°F.

Thinly slice the zucchini and carrot lengthways, or peel with a potato peeler into long thin strips.

Place 2 sheets of parchment paper onto the countertop. Top with zucchini, carrot, green onions and bell pepper. Place fish onto the vegetables. Wrap the fish and vegetables in tight parcels, folding the edges up. Place parcels, seam side up onto a baking sheet.

Bake for 15 minutes, carefully open one parcel to check fish is cooked through. Place fish and vegetables onto serving plates with romaine lettuce. Squeeze over the lime and serve.

TIP: The fish is delicious served with a dollop of yogurt and chopped cilantro.

Nutrition facts per serve
Makes 2 serves

Food Groups

V
Vegetables
3.6
F
Fruits
0.2
C
Carbohydrates
0
PD
Protein/Dairy
1
Ft
Fats
1.2
S
Sweets
0

Nutrition Facts

Calories315
Total Fat16.3 g
- Saturated Fat2 g
Cholesterol51 mg
Sodium735 mg
Total Carbohydrate24.5 g
- Dietary Fiber8.2 g
- Total Sugars11.5 g
-- Added Sugars0 g
Protein21.8 g
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