Makes 6 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 |
- 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).
- 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.
- 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.
- Transfer packets to serving plates. Cut paper open with a sharp knife or scissors and add cilantro and a lime wedge to each packet.
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
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.
This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Feb. 11, 2014
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