Baked fish with vegetables in foil

A lovely all-in-one baked dish that is full of nutrients.

4
15
15
Equipment: 
  • Large sized pot
  • Sharp knife
  • Chopping board
  • Teaspoon
  • Tablespoon
  • Wooden spoon
  • Measuring scales
  • Large bowl
Ingredients: 
  • Rapeseed or sunflower oil, for brushing
  • 1 yellow or orange pepper, cut into strips
  • 8 spring onions, cut into short lengths
  • 12 cherry tomatoes, halved
  • 4 thick white fish fillets (skinless), each about 140–165g (5–5 3/4oz)
  • Black pepper, to taste
  • 4 tsp reduced-salt soy sauce
  • 1 tsp rice wine (or dry sherry)
  • 1 small fresh red chilli, deseeded and finely chopped
  • 1 clove garlic, finely chopped
  • 1cm (1/2 in) piece fresh root ginger, peeled and grated
  • A little chopped fresh coriander, to garnish
Simple steps: 
  1. Preheat oven to 200ºC/180ºC fan/gas mark 6. Brush four pieces of foil with rapeseed oil; divide even amounts of pepper slices, spring onions and cherry tomatoes on each piece of foil.
  2. Season fish fillets with black pepper and place on top of each portion of vegetables. 
  3. Combine soy sauce, rice wine, chili, garlic and ginger in a small bowl; drizzle a little of this mixture over each fish fillet..
  4. Bring foil up and scrunch together tightly to seal each parcels and place on baking tray; bake in oven for about 20 minutes or until fish is cooked.
  5. Carefully open up parcels and sprinkle with coriander.
  6. Serve the steaming parcels with crushed boiled new potatoes or mashed potatoes
Calories: 
182 kcal
Fat: 
4.3g
Saturated fat: 
0.4g
Sugars: 
4.4g
Salt: 
0.8g
Allergen information: 
Cannot guarantee nut free
Fish
Gluten
Soya bean
Wheat