Coconut fish parcels with sweet potato

Fish, fish the family dish! This flavour-filled gluten and dairy-free recipe contains none of the ingredients that typically cause allergies. It also provides 4 of your 5-a-day and has the added bonus of being high in protein and low in calories.

Serves: 4

Time to make: 35 mins

Hands-on time: 15 mins

Ingredients

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500g sweet potato/ kumarasweet-potatoX, peeled, cut into thin rounds
½ cup reduced-fat coconut milk
1 tablespoon lime juice
½ teaspoon ground turmeric
1 teaspoon finely grated fresh ginger
1 tablespoon chopped fresh coriandercilantroX root, plus
2 tablespoons chopped coriandercilantroX leaves, to serve
4 x 125g firm white skinless fish fillets
1 long green chilli, finely chopped, plus extra to serve
250g snow peas, sliced
2 bunches baby bok choy
Lime wedges, to serve

Instructions

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1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place sweet potato rounds in a microwave-safe dish. Cover and microwave on high for 2½ minutes or until just tender. Drain and set aside to cool slightly.

2 Cut four 40cm-long pieces of foil. Lightly spray one side of each piece with oil. Combine coconut milk, lime juice, turmeric, ginger and coriander root in a small bowl. Arrange a quarter of the sweet potato slices, slightly overlapping, in centre of one piece of foil. Top with a fish fillet and drizzle with a quarter of the coconut milk mixture. Sprinkle with a quarter of the chilli, then wrap up foil to form a fish parcel. Repeat to make four parcels in total.

3 Place fish parcels on prepared tray and bake for 15 minutes or until fish is just cooked through and flakes easily with a fork.

4 Meanwhile, steam snow peas and bok choy until just tender. Open up parcels and carefully transfer to plates. Sprinkle with coriander leaves and extra chilli. Serve with steamed greens and lime wedges.

Nutrition Info (per serve)

Calories 288 cal

Kilojoules 1204 kJ

Protein 32.2 g

Total fat 5.9 g

Saturated fat 2.9 g

Carbohydrates 21.9 g

Sugar 9.9 g

Dietary fibre 8.3 g

Sodium 198 mg

Calcium 193 mg

Iron 3.7 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.

One comment on Coconut fish parcels with sweet potato

25280496 October 13, 2023 at 5:33 am #

A lovely dish if you are looking for something a little different to the usual pan-fried fish recipes. Beautifully cooked fish, delicate spices and just enough sauce to keep the completed plate interesting and flavourful.

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