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Chinese Parcels Serves 4

  • Ingredients:

  • 340g (12 oz) cod or haddock fillets, defrosted and cubed
  • 4 large chinese leaves
  • 1 15ml spoon (1 tbsp) soy sauce
  • 1 10ml spoon (1 dssrtsp) chinese five spice seasoning
  • 4 spring onions, chopped
  • salt and freshly milled black pepper
  • 150g (5 1/2 oz) rice, cooked
  • lemon and lime slices, to garnish

Method

  1. Microwave Power: 800 Watt
  2. Blanch the chinese leaves in boiling water for 1-2 minutes.
  3. Place fish inside leaves and sprinkle with soy sauce, five spice powder and spring onions.  Roll up to form a parcel.
  4. Place rice in the bottom of a suitable dish, top with parcels, cover and cook on HIGH for 4 minutes.  Sprinkle with seasoning.

NUTRITIONAL VALUES PER PORTION (APPROX) 214 Kilocalories;
20g Protein; 1g Fat; 34g Carbohydrate; 1g Fibre.

Recipe kindly donated by The Seafish Industry

 

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