One of my very favourite things to cook when I’m dieting is fish parcels, yet I forget to do them at any other time. I’m actually doing them a disservice – they’re not diet food, they’re basically delicious. You can put pretty much anything in them that you like and they’re both tasty and really low in calories/fat/points – whichever way you’re counting, they’re good for you.
Ingredients (serves 1)
White fish – I usually use cod loin or sea bass/bream
1 nest of egg noodles
½ red chilli, chopped finely
3 spring onions, cut into chunks on the diagonal
A teaspoon of finely chopped ginger
1 tbsp sweet chilli sauce
Soy sauce (according to taste – I use about 1 tbsp)
1 tsp sesame oil
Vegetables – you can use pretty much anything but good ones are:
Tenderstem broccoli, blanched for 2 minutes
Asparagus, blanched for 2 minutes
Sugar snap peas or mange tout, sliced on the diagonal
Baby sweetcorn, halved lengthways
Pak choi or spinach
You will also need a piece of baking parchment, about 50cm long.
Boil the egg noodles for 5 minutes, drain and rinse in cold water. Transfer to a bowl and mix with the sweet chilli sauce, soy sauce and sesame oil. Stir in the spring onions, ginger and chopped red chilli and then turn out into the middle of a length of baking parchment.
Top with your vegetables and then lay the fish on top – if it’s still got its skin, lay it skin side up so you can peel it off easily once cooked (I don’t like soggy fish skin). Pull all the sides of the baking parchment together to make an airtight parcel and pop it into the oven at 180c for about 20 minutes.
I’ve never managed to make this without the noodles sticking a little to the bottom of the parchment and the fish sticking a bit to the top (quite useful when its skin is still on as the skin will stick to the paper and you can just pick up the flesh) which means that it’s not the most beautiful of dishes when served, but god damn, it tastes good. Serve with a couple of lime segments to squeeze over and a fun size bag of Maltesers for pudding.