Chinese Parcels
Courtesy of UK Seafish Authority
Servings: 4
Prep Time: 15 Min.
Cook Time: 5 Min.
Prep Time: 15 Min.
Cook Time: 5 Min.
What you need:
* 12 oz. cod or haddock fillets, cubed
* 4 large chinese leaves (bok choy or cabbage)
* 1 Tbsp. soy sauce
* 1 tsp. five spice powder seasoning
* 4 green onions, chopped
* salt
* black pepper
* 5-1/2 oz. cooked rice
* lemon and lime slices, to garnish
* 4 large chinese leaves (bok choy or cabbage)
* 1 Tbsp. soy sauce
* 1 tsp. five spice powder seasoning
* 4 green onions, chopped
* salt
* black pepper
* 5-1/2 oz. cooked rice
* lemon and lime slices, to garnish
What to do:
Microwave Power: 800 Watt
1. Blanch the chinese leaves in boiling water for 1-2 min.
2. Place fish inside leaves and sprinkle with soy sauce, five spice powder and spring onions. Roll up to form a parcel.
3. Place rice in the bottom of a suitable dish, top with parcels, cover and cook on HIGH for 4 min. Sprinkle with seasoning.
Courtesy of Seafish, the UK Sea Fish Industry Authority www.seafish.org
"From sea to plate, Seafish delivers expert knowledge, skills and support which help the UK seafood industry secure a sustainable and profitable future."
1. Blanch the chinese leaves in boiling water for 1-2 min.
2. Place fish inside leaves and sprinkle with soy sauce, five spice powder and spring onions. Roll up to form a parcel.
3. Place rice in the bottom of a suitable dish, top with parcels, cover and cook on HIGH for 4 min. Sprinkle with seasoning.
Courtesy of Seafish, the UK Sea Fish Industry Authority www.seafish.org
"From sea to plate, Seafish delivers expert knowledge, skills and support which help the UK seafood industry secure a sustainable and profitable future."
Nutritional information:
Calories: 214; Total Fat: 1g; Total Carbs: 34g; Fiber: 1g; Protein: 20g;