Curry coconut fish parcels

You can never have too many main course recipes, so give Curry coconut fish parcels a try. This recipe makes 2 servings with 521 calories, 43g of protein, and 5g of fat each. For $6.97 per serving, this recipe covers 36% of your daily requirements of vitamins and minerals. 287 people found this recipe to be scrumptious and satisfying. This recipe from BBC Good Food requires basmati rice, broccoli, yellow curry paste, and tilapia. This recipe is typical of Indian cuisine. From preparation to the plate, this recipe takes around 25 minutes. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. Overall, this recipe earns a great spoonacular score of 99%. Users who liked this recipe also liked Coconut Curry Fish, Fish in Coconut Milk Curry, and Coconut Fish Curry for a #CrazyIngredientChallenge.

Servings: 2

Preparation duration: 10 minutes

Cooking duration: 15 minutes

 

Ingredients:

140g basmati rice

200g cooked thin-stemmed broccoli, to serve

2 tsp desiccated coconut

zest and juice 1 lime, plus wedges to serve

1 red chilli, sliced

1 tsp soy sauce

2 tbsp sweet chilli sauce

2 large tilapia fillets, about 125g 4½oz each

2 tsp yellow or red curry paste

Equipment:

aluminum foil

oven

baking pan

Cooking instruction summary:

Heat oven to 200C/180C fan/gas 6.Tear off 4 large pieces of foil, doublethem up, then place a fish fillet in themiddle of each. Spread over the currypaste. Divide the coconut, lime zestand juice, and soy between eachfillet. Bring up the sides of the foil,then scrunch the edges and sidestogether to make 2 sealed parcels.Put the parcels on a baking tray andbake for 10-15 mins. Tip the rice intoa pan with plenty of water, and boil for12-15 mins or until cooked. Drain well.Serve the fish on the rice, drizzle over thechilli sauce and scatter with sliced chilli.Serve with broccoli and lime wedges.

 

Step by step:


1. Heat oven to 200C/180C fan/gas 6.Tear off 4 large pieces of foil, doublethem up, then place a fish fillet in themiddle of each.

2. Spread over the currypaste. Divide the coconut, lime zestand juice, and soy between eachfillet. Bring up the sides of the foil,then scrunch the edges and sidestogether to make 2 sealed parcels.

3. Put the parcels on a baking tray andbake for 10-15 mins. Tip the rice intoa pan with plenty of water, and boil for12-15 mins or until cooked.

4. Drain well.

5. Serve the fish on the rice, drizzle over thechilli sauce and scatter with sliced chilli.

6. Serve with broccoli and lime wedges.


Nutrition Information:

Quickview
520k Calories
43g Protein
5g Total Fat
77g Carbs
100% Health Score
Limit These
Calories
520k
26%

Fat
5g
8%

  Saturated Fat
1g
12%

Carbohydrates
77g
26%

  Sugar
12g
14%

Cholesterol
85mg
28%

Sodium
465mg
20%

Get Enough Of These
Protein
43g
86%

Vitamin C
131mg
160%

Selenium
84µg
121%

Vitamin K
107µg
102%

Manganese
1mg
56%

Phosphorus
457mg
46%

Vitamin B12
2µg
45%

Vitamin B3
8mg
44%

Vitamin D
5µg
35%

Vitamin B6
0.7mg
35%

Vitamin A
1641IU
33%

Folate
117µg
29%

Potassium
1028mg
29%

Magnesium
93mg
23%

Vitamin B5
2mg
22%

Fiber
5g
21%

Copper
0.39mg
20%

Vitamin B2
0.29mg
17%

Iron
2mg
16%

Vitamin B1
0.22mg
15%

Zinc
1mg
12%

Vitamin E
1mg
12%

Calcium
105mg
11%

covered percent of daily need
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