Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

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!

Hands-on time: 10 mins
Time to make: 35 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

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 sultanasgolden raisinsX
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

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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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 603 cal

Kilojoules 2520 kJ

Total fat 30 g

Saturated fat 5 g

Member only

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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First published: Mar 2018

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