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Thai fish parcels

Author: Jess Moulds - BSc Human Nutrition, Master of Dietetics, NZ Registered Dietitian, Sports Nutritionist

Photographer: Devin Hart

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Capture all the flavour with these delicious, dairy free Thai fish parcels, easy to make and on the table in 30 minutes, tasty and seriously satisfying!

Serves: 4

Time to make: 30 mins

Ingredients

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4 tinfoil squares (20cm by 20cm) to make fish parcels
3 tablespoons red curry paste
1 ½ cups light coconut milk
400g white fish fillets, cut in chunks
2 eggs, lightly whisked
2-3 kaffir lime leaves, finely sliced
1 red capsicum, cut in thin strips
1 yellow capsicum, cut in thin strips
2 tablespoons cornflourcornstarchX
2 x 250g packs cooked microwaveable brown rice, to serve
500g steamed green beans, to serve
fresh coriandercilantroX, to garnish (optional)
1 lemon, sliced (optional)

Instructions

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1 Preheat oven to 180°C. Mix curry paste and 1 cup of the coconut milk in a large bowl. Add fish, eggs, kaffir lime and capsicums. In a separate bowl, mix cornflour with remaining coconut milk and gradually add to fish mixture, stirring continuously.

2 Fold up tinfoil piece sides to form a bowl. Spoon quarter of the fish mixture into tinfoil ‘bowl’ then fold sides together to seal. Make 3 more tinfoil bowls with remaining mixture. Place ‘bowls’ on an ovenproof tray or dish and cook in oven for 15-20 minutes.

3 Empty fish parcel contents on rice and serve with beans. Garnish with coriander and a lemon wedge (if using),

Variations

Make it gluten free: Use gluten-free curry paste and cornflour.

Nutrition Info (per serve)

Calories 496 cal

Kilojoules 2080 kJ

Protein 29 g

Total fat 15 g

Saturated fat 8 g

Carbohydrates 55 g

Sugar 10 g

Dietary fibre 7 g

Sodium 250 mg

Calcium 100 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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