Baked Fish Packets with Chinese Parsley Paste

Gluten Free
Dairy Free
Health score
53%
Baked Fish Packets with Chinese Parsley Paste
30 min.
4
207kcal

Suggestions


Are you looking for a delicious and healthy meal that’s quick to prepare? Look no further than these Baked Fish Packets with Chinese Parsley Paste! This delightful dish is not only gluten-free and dairy-free, but it also packs a flavorful punch that will impress your family and friends.

Imagine tender fish fillets, such as cod, flounder, or red snapper, perfectly baked with a medley of fresh vegetables like daikon radish and asparagus. The beauty of this recipe lies in its simplicity; each serving is wrapped in a foil packet, allowing the fish to steam to perfection while locking in all the vibrant flavors. With just 30 minutes of prep and cooking time, you can have a wholesome meal ready for lunch or dinner without the fuss.

The star of the show is the aromatic Chinese parsley paste, made from fresh cilantro, parsley, ginger, and a splash of lemon juice. This zesty topping elevates the dish, adding a burst of freshness that complements the fish beautifully. Plus, the toasted pine nuts provide a delightful crunch, making every bite a satisfying experience.

Whether you’re a busy professional or a home cook looking to impress, these Baked Fish Packets are the perfect solution. Dive into this healthy, flavorful meal that’s sure to become a favorite in your household!

Ingredients

  • lb snapper red
  • 0.5 lb daikon radish peeled thinly sliced
  • lb asparagus fresh cut into 1-inch pieces
  • 0.3 cup chicken broth dry (from 32-oz carton)
  • 0.5 teaspoon salt 
  • cup cilantro leaves fresh
  • cup parsley fresh
  • tablespoons juice of lemon 
  • tablespoon canola oil 
  • 0.5 teaspoon ginger grated
  • 0.3 teaspoon lemon zest grated
  •  spring onion cut into 1-inch pieces
  • cloves garlic cut in half
  • Dash salt 
  • serving pinenuts toasted

Equipment

  • baking sheet
  • oven
  • blender
  • aluminum foil

Directions

  1. Heat oven to 425°F.
  2. Cut fish into 4 serving pieces.
  3. Cut 4 (18x12-inch) sheets of heavy-duty foil. Divide radish and asparagus evenly among and on center of each sheet.
  4. Sprinkle each with 1 tablespoon of the sherry and 1/8 teaspoon of the salt. Top with fish. Bring up 2 sides of foil so edges meet. Seal edges, making tight 1/2-inch fold; fold again, allowing space for heat circulation and expansion. Fold other sides to seal.
  5. Place packets on ungreased cookie sheet.
  6. Bake about 15 minutes or until fish flakes easily with fork.
  7. Meanwhile, place all parsley paste ingredients in blender. Cover; blend on medium to high speed, stopping blender frequently to scrape sides, until smooth.
  8. To serve, cut large X across top of each packet; carefully fold back foil to allow steam to escape. Spoon about 2 tablespoons parsley paste over each serving.
  9. Garnish with pine nuts.

Nutrition Facts

Calories207kcal
Protein51.4%
Fat30.21%
Carbs18.39%

Properties

Glycemic Index
51.25
Glycemic Load
1.52
Inflammation Score
-9
Nutrition Score
31.738695766615%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
32.32mg
Luteolin
0.16mg
Isorhamnetin
6.46mg
Kaempferol
2.04mg
Myricetin
2.26mg
Quercetin
18.4mg

Nutrients percent of daily need

Calories:207.47kcal
10.37%
Fat:7.13g
10.97%
Saturated Fat:0.79g
4.97%
Carbohydrates:9.76g
3.25%
Net Carbohydrates:5.61g
2.04%
Sugar:4.16g
4.62%
Cholesterol:42.25mg
14.08%
Sodium:452.88mg
19.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.29g
54.58%
Vitamin K:315.95µg
300.9%
Vitamin D:11.57µg
77.11%
Selenium:46.8µg
66.86%
Vitamin B12:3.4µg
56.75%
Vitamin C:46.03mg
55.79%
Vitamin A:2542.66IU
50.85%
Phosphorus:327.37mg
32.74%
Vitamin B6:0.64mg
31.92%
Potassium:978.48mg
27.96%
Folate:110.17µg
27.54%
Manganese:0.53mg
26.4%
Vitamin E:3.46mg
23.1%
Iron:4.1mg
22.78%
Magnesium:77.94mg
19.49%
Copper:0.39mg
19.46%
Vitamin B1:0.26mg
17.43%
Fiber:4.15g
16.62%
Vitamin B5:1.36mg
13.58%
Vitamin B2:0.22mg
12.73%
Calcium:110.26mg
11.03%
Zinc:1.5mg
10.01%
Vitamin B3:1.97mg
9.84%