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Thai Fish en papillote

Makes 4 servings

Aromatic Thai ingredients add hot, sweet, salty and tangy flavors as the fish steams in individual parcels.

  • Preheat oven to 425°F (220°C)
  • 4 sheets parchment paper, each about 16 by 12 inches (40 by 30 cm)
4 pieces skinless salmon fillet or white fish fillets (about 1 lb/500 g total) 4
1 tbsp grated gingerroot 15 mL
1/4 cup light coconut milk 60 mL
2 tsp fish sauce 10 mL
1 tsp hot chili and garlic sauce 5 mL
  Grated zest and juice of 1 lime  
1 red bell pepper, julienned 1
1 green mango (see tip, at right), julienned 1
2 tbsp fresh cilantro leaves 30 mL
1 lime, cut into 4 wedges 1
  1. Place 1 piece of fish on each sheet of parchment paper. Fold all four sides of the paper to form creases about 4 inches (10 cm) from the edge, but do not close. (This will prevent liquids from spilling off the paper).
  2. In a small bowl, combine ginger, coconut milk, fish sauce, chili and garlic sauce, lime zest and lime juice. Drizzle evenly over fish. Divide red pepper and green mango evenly on top of fish. Bring the two long sides of the parchment paper together on top of the fish and fold over repeatedly to close the center, then fold the sides together, tucking the ends under the packet to hold them in place.
  3. Place packets on a baking sheet. Bake in preheated oven for 10 to 12 minutes or until fish flakes easily when tested with a fork.
  4. Transfer packets to serving plates. Cut paper open with a sharp knife or scissors and add cilantro and a lime wedge to each packet.

© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

Tips

  • Mature green mangos have a flavor and texture similar to those of a crisp, tart green apple. Choose one that has an unblemished skin and firm flesh.
  • Opening the packets at the table makes a dramatic presentation, as guests are enchanted by the aromas.
  • You can also use frozen fish fillets. Increase the baking time to 15 to 18 minutes.

Did you know?

Although botanically a fruit, coconut contains ample amounts of saturated fat and should be used in moderation. Compare the labels of regular and light versions of coconut milk; many light versions contain significantly less fat than the regular milk.

Nutrients per serving

Calories 269
Fat 13.5 g
Carbohydrate 13 g
Saturated Fat 3.3 g
Protein 23 g
Fiber 2 g (8% DV)
Sodium 310 mg (13% DV)
Calcium 27 mg (2% DV)
Iron 0.7 mg (5% DV)

Very high in: Vitamin C, vitamin D, vitamin B6, vitamin B12, thiamine and niacinn

High in: Magnesium, vitamin A and folate

Diabetes Food Choice Values Per Serving:
1/2 Carbohydrates
3 Meat & Alternatives

Copyright © Dietitians of Canada 2013. All rights reserved.