Curry coconut fish parcels

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Curry coconut fish parcels
25 min.
2
521kcal

Suggestions


Are you ready to embark on a culinary adventure that combines vibrant flavors and wholesome ingredients? Our Curry Coconut Fish Parcels are a fantastic way to indulge in a deliciously healthy meal that is both gluten-free and dairy-free. Perfect for lunch or dinner, these parcels deliver a burst of tropical flavor with every bite, featuring tender tilapia fillets enveloped in an aromatic blend of curry paste, zesty lime, and delightful desiccated coconut.

Not only do these parcels boast a phenomenal health score, but they also promise to be on your table in just 25 minutes! The simplicity of the cooking method allows you to enjoy a gourmet experience without spending hours in the kitchen. The fish steams gently in its foil parcel, ensuring it remains moist and flavorful while enhancing the sweetness of the curry and lime.

Pair this dish with perfectly cooked basmati rice and crunchy broccoli for a complete meal that is not only satisfying but also nourishing. Drizzle the sweet chilli sauce on top to add an extra layer of flavor, and don’t forget a wedge of lime to squeeze over just before you dive in. Make this delightful recipe the star of your next dining experience, impressing your family or guests with minimal effort and maximum taste!

Ingredients

  • large tilapia 
  • tsp curry paste red yellow
  • tsp coconut flakes 
  •  lime zest 
  • tsp soya sauce 
  • 140 rice 
  • tbsp chilli sauce sweet
  •  to 5 chilies red sliced
  • 200 broccoli cooked

Equipment

  • oven
  • baking pan
  • aluminum foil

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Tear off 4 large pieces of foil, double them up, then place a fish fillet in the middle of each.
  3. Spread over the curry paste. Divide the coconut, lime zest and juice, and soy between each fillet. Bring up the sides of the foil, then scrunch the edges and sides together to make 2 sealed parcels.
  4. Put the parcels on a baking tray and bake for 10-15 mins. Tip the rice into a pan with plenty of water, and boil for 12-15 mins or until cooked.
  5. Drain well.
  6. Serve the fish on the rice, drizzle over the chilli sauce and scatter with sliced chilli.
  7. Serve with broccoli and lime wedges.

Nutrition Facts

Calories521kcal
Protein32.77%
Fat8.54%
Carbs58.69%

Properties

Glycemic Index
92.59
Glycemic Load
36.57
Inflammation Score
-9
Nutrition Score
35.739130683567%

Flavonoids

Hesperetin
14.4mg
Naringenin
1.14mg
Luteolin
0.8mg
Kaempferol
7.84mg
Myricetin
0.06mg
Quercetin
3.39mg

Nutrients percent of daily need

Calories:520.92kcal
26.05%
Fat:5g
7.7%
Saturated Fat:1.98g
12.37%
Carbohydrates:77.35g
25.78%
Net Carbohydrates:72.09g
26.22%
Sugar:12.15g
13.5%
Cholesterol:85mg
28.33%
Sodium:465.64mg
20.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.2g
86.39%
Vitamin C:131.72mg
159.66%
Selenium:84.59µg
120.84%
Vitamin K:107.8µg
102.67%
Manganese:1.12mg
56.08%
Phosphorus:457.17mg
45.72%
Vitamin B12:2.69µg
44.77%
Vitamin B3:8.87mg
44.33%
Vitamin D:5.27µg
35.13%
Vitamin B6:0.7mg
35.12%
Vitamin A:1641.45IU
32.83%
Folate:117.89µg
29.47%
Potassium:1028.31mg
29.38%
Magnesium:93.68mg
23.42%
Vitamin B5:2.25mg
22.48%
Fiber:5.26g
21.04%
Copper:0.39mg
19.67%
Vitamin B2:0.29mg
17.06%
Iron:2.91mg
16.16%
Vitamin B1:0.22mg
14.55%
Zinc:1.86mg
12.42%
Vitamin E:1.77mg
11.8%
Calcium:105.67mg
10.57%