Soy Chilli Fish Parcels

Ingredient

4 white fish fillets (Rockling, Blue-eye or similar – 150-200gr each)
Olive oil spray
1 ½ cups bean sprouts
2 cloves garlic, crushed
4 spring onions, finely sliced
½ tsp sesame oil
2 tbsp kecap manis (thick Indonesian soy sauce)
1 large fresh red chilli, deseeded and finely sliced
2 tsp Chinese rice wine
Foil, for wrapping

Method

Chef: Arianne Spratt

1. Cut 4 pieces of foil large enough for each fillet when wrapped. Spray well with olive oil spray. Top evenly with remaining ingredients.

2. Seal foil to totally enclose fish and transfer to a baking dish or oven tray. Bake in a moderate oven (180°C) for approximately 20 minutes or until fish is opaque or just cooked through.

3. Serve with rice and steamed Asian vegies or a salad made with mixed Asian greens and a soy/honey/sesame oil based dressing.

Notes:
This dish is extremely low in fat (approx 6 gr per serve), so is a great dish for those watching their weight. You could substitute a cutlet (salmon or tuna) for the fillets - these would be slightly higher in fat, but also higher in Omega three type oils.

* This information was sourced from '9am with David and Kim'