Directions:
- Preheat the oven to 200° C with a baking tray in the centre of the oven.
- Measure the soy sauce and lemon juice into a small bowl. Add the cornflour and mix until the are no lumps, then stir in the sweet chilli sauce, garlic and chopped coriander (if using).
- Cut the carrot into thin julienne's and top and tail the beans or trim the asparagus spears and cut them diagonally into 5cm pieces. Place a 30x40 cm piece of baking paper (or foil) on a dinner plate (this stops the sauce running off) and place half the vegetables in the middle. Place one serving of the fish on top of the vegetables, then drizzle the stack with half the sauce. Fold up the edges of the baking paper (or foil) sheets and seal loosely with paperclips. Repeat the process on another sheet of paper or foil.
- Carefully lift the parcels onto the hot baking tray in the oven, then bake at 200° C for 12 minutes. Remove the tray from the oven and allow the parcels to cool for a few minutes before serving with rice or noodles.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 210.61 Kcal (882 kJ) | ||
| Calories from fat | 97.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.83g | 17% | |
|---|---|---|---|
| Sodium | 688.85mg | 29% | |
| Potassium | 542.1mg | 12% | |
| Total Carbs | 13.09g | 4% | |
| Sugars | 3.81g | 15% | |
| Dietary Fiber | 5.77g | 23% | |
| Protein | 15.45g | 31% | |
| Vitamin C | 9.9mg | 17% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 1.9mg | 10% | |
| Calcium | 81.3mg | 8% | |
| Amount Per 100 g | |||
| Calories | 169.24 Kcal (709 kJ) | ||
| Calories from fat | 78.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.71g | 17% | |
|---|---|---|---|
| Sodium | 553.54mg | 29% | |
| Potassium | 435.61mg | 12% | |
| Total Carbs | 10.52g | 4% | |
| Sugars | 3.06g | 15% | |
| Dietary Fiber | 4.64g | 23% | |
| Protein | 12.42g | 31% | |
| Vitamin C | 8mg | 17% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 1.5mg | 10% | |
| Calcium | 65.4mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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