Thai Cod Fish Parcels

Aug 23, 2022 | Dairy Free, Gluten Free, High Protein, Main Dish, Recipes | 0 comments

Yummy Thai Cod Fish Parcels

 

Did you know cod fish has almost 1/2 the calories compared to salmon? What a waistline pleaser! 

Level:
Beginner

Time:
35 min

Calories:
474

Servings:
4

 
About

Thai Cod Fish Parcels Recipe

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Ingredients

For the Thai Cod Fish Parcels

  • 7 oz. spinach (200g)
  • 1 yellow pepper, cut into strips
  • 4 cod fillets approx. 12 oz. (360 g) in total weight
  • 2 garlic cloves, crushed
  • 1 inch root ginger, peeled and grated (between 2 ½ to 3 cm)
  • 1 lime, juiced
  • 1 tbsp. olive oil
  • 8.5 oz. long-grain rice (240 g)
  • salt & pepper

For the garnish

  • 1 lime, cut into wedges
  • 1 bunch cilantro (coriander), leaves chopped

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Nutrition

Thai Cod Fish Parcels

The percent Daily Value (%DV) tells you how much a nutrient in a serving of food adds to a total daily diet. 2000 calories per day is used for general nutrition advice.(1)

%DV-Thai Cod Fish Parcels
  • Carbs 21% 21%
  • Protein* 98% 98%
  • Fiber 18% 18%
  • Fat 8% 8%

*The value for protein is based on 50g Daily Value. Your actual Daily Value may be different. %DV for protein is not required on nutrition labels.

Dietary
Gluten Free
Dairy Free

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Low Carb (5%DV or less)
High Protein (20% DV or more)

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Vegetarian

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Quick (under 30 min.)

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Contains Nuts

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*Text in orange indicates dietary key for this recipe. Text in white indicates ‘notapplicable.’

Kcals

474

Carbs

58g

Protein

49g

Fat

6g

Fiber

5g

Step by Step Instructions

Step 1

Preheat oven to 400°F (20°C). Cut four (4) large pieces of baking paper (wax paper).

Step 2

Divide the spinach and yellow pepper equally between the four pieces of baking paper(wax paper). Place the cod fillets on top of the vegetables.

Step 3

In a small bowl, combine the garlic, ginger, lime juice and olive oil and season with salt and pepper. Pour the marinade equally over the fish fillets.

Step 4

Carefully fold each baking parcel tightly, place on baking tray. Place the tray into the oven and bake the parcels for 30 minutes, or until the fish is cooked thoroughly.

Step 5

While the fish is baking, cook the rice according to the instructions on the package.

Step 6

Serve the Thai cod fish parcels alongside the rice, garnished with cilantro and lime wedges. Enjoy!!!

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