Fish parcels with shallots
Delight in a healthy and flavorful weeknight meal with our Fish Parcels with Shallots recipe. Featuring tender white fish, aromatic shallots, zesty ginger, soy sauce, and a hint of sesame oil, this delicious dish is both quick and easy to prepare.
- 30 Apr 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 5 Ingredients
Fish parcels with shallots is a delightful and healthy dish that combines the fresh, mild taste of white fish with the pungent sweetness of shallots and the aromatic flavors of ginger, soy sauce, and sesame oil. This recipe offers a straightforward way to prepare a balanced meal that encapsulates the essence of Asian cuisine.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Peel and thinly slice the shallots into rings.
- Pat the fish fillets dry with a paper towel and set them aside.
- Peel a piece of ginger root and grate enough to make 1 tablespoon.
- In a small bowl, combine the grated ginger, soy sauce, and sesame oil. Mix well to create the marinade.
- Cut out 4 large squares of parchment paper or aluminum foil, about 12 inches (30 cm) each.
- Place a few slices of shallots in the center of each square.
- Place a piece of fish on top of the shallots.
- Spoon some of the marinade over the fish, ensuring it’s evenly coated.
- Fold the paper or foil over the fish and crimp the edges to seal the parcels tightly, leaving a little room for air circulation inside.
- Place the parcels on a baking sheet.
- Bake in the preheated oven for 15-20 minutes, or until the fish is opaque and flakes easily with a fork. Cooking time may vary depending on the thickness of the fish fillets.
- Carefully open the parcels, being cautious of the hot steam.
- Transfer the fish and shallots to serving plates.
- Optionally, garnish with fresh herbs such as chopped cilantro or green onions for added flavor and color.
- Serve immediately with your choice of sides, such as steamed rice, quinoa, or a green salad.
Tips:
- Choose fresh white fish such as cod, haddock, or tilapia for the best flavor and texture.
- Ensure that the ginger root is finely grated to evenly distribute its flavor.
- Feel free to add vegetables like bell peppers, zucchini, or carrots to the parcels for added nutrition and color.
- Fold the parchment or aluminum foil securely to prevent the savory juices from leaking out during baking.
- Bake the parcels at 375°F (190°C) for 20-25 minutes, or until the fish flakes easily with a fork.
This simple yet flavorful dish is perfect for a weeknight dinner or a special occasion. The combination of white fish, enhanced by the flavors of ginger, soy sauce, and sesame oil, makes for a healthy and delicious meal. Enjoy your fish parcels with a side of steamed vegetables or jasmine rice for a complete and satisfying dining experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 160 grams |
| Energy | |
| Calories 180kcal | 7% |
| Protein | |
| Protein 22g | 15% |
| Carbohydrates | |
| Carbohydrates 4.08g | 1% |
| Fiber 0.82g | 2% |
| Sugar 2.26g | 2% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.23g | 4% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 40ug | 5% |
| Choline 80mg | 14% |
| Vitamin B1 0.18mg | 15% |
| Vitamin B2 0.15mg | 12% |
| Vitamin B3 3.55mg | 22% |
| Vitamin B6 0.40mg | 23% |
| Vitamin B9 24ug | 6% |
| Vitamin B12 1.13ug | 47% |
| Vitamin C 3.26mg | 4% |
| Vitamin E 0.26mg | 2% |
| Vitamin K 0.44ug | 0% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.10mg | 0% |
| Iron, Fe 0.60mg | 5% |
| Magnesium, Mg 45mg | 11% |
| Phosphorus, P 330mg | 26% |
| Potassium, K 460mg | 14% |
| Selenium, Se 14ug | 26% |
| Sodium, Na 260mg | 18% |
| Zinc, Zn 1.24mg | 11% |
| Water | |
| Water 120g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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