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Tandoori fish parcels
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 serving
Makes 2 servings
Food Groups
|
V
|
3.6 |
|
F
|
0.2 |
|
C
|
0 |
|
PD
|
1 |
|
Ft
|
1 |
|
S
|
0 |
Nutrition Facts
| Calories | 315 |
| Total Fat | 16.3 g |
| - Saturated Fat | 2 g |
| Cholesterol | 51 mg |
| Sodium | 735 mg |
| Total Carbohydrate | 24.5 g |
| - Dietary Fiber | 8.2 g |
| - Total Sugars | 11.5 g |
| -- Added Sugars | 0 g |
| Protein | 21.8 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!