Sumac fish parcels
The salty flavour of sumac means there's no need for salt in our low-sodium and high-protein fish parcels. The tahini vegetables mean this recipe is high in fibre too!
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Total cost: $18.80 / $4.70 per serve
(at time of publication)
Ingredients
- 4 x 30x30cm baking paper squares
- 400g pack Birds Eye Steamfresh Plus Pearl Couscous with Chick Peas
- zest and juice of 1 orange
- ⅓ cup golden sultanas
- 2 spring onions, sliced
- 4 x 150g fish fillets
- 1 teaspoon sumac
- 4 cups broccolini or broccoli florets
- 250g punnet cherry tomatoes
- 1 tablespoon tahini
- 1 tablespoon olive oil
- 4 tablespoons toasted flaked almonds, to garnish
Instructions
- Preheat oven to 180°C. Cook couscous in microwave according to packet directions. Allow to cool slightly.
- In a bowl, combine couscous, orange zest and juice, sultanas and spring onions. On an oven tray, place baking paper squares. Divide couscous mixture among squares and place fish on top.
- Sprinkle sumac over and add 1/4 cup water to each parcel. Fold over baking paper to enclose filling. Bake in oven for 20-25 minutes.
- Five minutes before the fish is ready, spray a pan with oil and set over a medium-high heat. Panfry broccolini and tomatoes until tender. Toss through tahini and oil.
- Serve fish parcels garnished with almonds and vegetables on the side.
Variations
Swordfish and snapper work well.
HFG tip
Sumac is found in the spice aisle at supermarkets. It has a tangy citrus flavour.
Nutrition Info (per serve)
-
Calories 603cal
-
Kilojoules 2520kJ
-
Protein 40g
-
Total fat 30g
-
–Saturated fat 5g
-
Carbohydrates 40g
-
–Sugars 19g
-
Dietary fibre 9g
-
Sodium 460mg
-
Calcium 160mg
-
Iron 4mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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