GINGER & SOY SEA BASS PARCELS
Give seabass an Asian makeover by cooking it in a parcel with pak choi, ginger, spring onion, chilli and soy. It makes a tasty, low-calorie midweek meal
Provided by John Torode
Categories Dinner, Fish Course, Supper
Time 45m
Number Of Ingredients 9
Steps:
- In a jug, mix together the wine or sherry with the soy, spring onions, garlic and ginger, then set aside. Lightly score the skin of each sea bass fillet a couple of times.
- Lay a square of foil on your work surface with a square of baking parchment the same size on top. Put 3 pak choi quarters just off centre of the paper and top with a quarter of the shredded carrot followed by a sea bass fillet, skin-side up. Spoon over a quarter of the ginger, onion and garlic mixture (don't add the rice wine and soy mixture yet). Fold over the parcel so it becomes a triangle, then, from left to right, begin to seal it by scrunching the edges together. Continue all the way around until there is just a little hole at the end. Pour a quarter of the soy mix through the hole. Scrunch the remaining bit to seal and place on a baking tray. Repeat until all the fish are wrapped, sauced and sealed. Can be prepared a day ahead and chilled.
- Heat oven to 200C/180C fan/gas 6 and cook the fish on the tray for 15 mins. Remove from the oven and divide the parcels between four warmed plates. Let your guests open them up themselves so they get a hit of aromatic steam before they tuck in. Pass around some chilli, spring onion and ginger strips to sprinkle over.
Nutrition Facts : Calories 341 calories, Fat 15 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 9 grams carbohydrates, Sugar 8 grams sugar, Fiber 4 grams fiber, Protein 33 grams protein, Sodium 3.8 milligram of sodium
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