Articles & Recipes

Thai Fish en Papillote (kid-fav)

March 18, 2019

We invite you to eat better, to get into the kitchen and teach your kids about food and cooking, and to nourish your entire family with delicious and healthy meals...

Ingredients

4 pieces skinless salmon fillet or white fish fillets (about 1 lb/500 g total) 4
1 tbsp grated gingerroot 15 mL
1/4 cup light coconut milk 60 mL
2 tsp fish sauce 10 mL
1 tsp hot chili and garlic sauce 5 mL
Grated zest and juice of 1 lime
1 red bell pepper, julienned 1
1 green mango (see tip, below), julienned 1
2 tbsp fresh cilantro leaves 30 mL
1 lime, cut into 4 wedges 1

Instructions

Prep
  • Preheat oven to 425°F (220°C)
  • 4 sheets parchment paper, each about 16 by 12 inches (40 by 30 cm)
  1. Place 1 piece of fish on each sheet of parchment paper. Fold all four sides of the paper to form creases about 4 inches (10 cm) from the edge, but do not close. (This will prevent liquids from spilling off the paper).
  2. In a small bowl, combine ginger, coconut milk, fish sauce, chili and garlic sauce, lime zest and lime juice. Drizzle evenly over fish. Divide red pepper and green mango evenly on top of fish. Bring the two long sides of the parchment paper together on top of the fish and fold over repeatedly to close the center, then fold the sides together, tucking the ends under the packet to hold them in place.
  3. Place packets on a baking sheet. Bake in preheated oven for 10 to 12 minutes or until fish flakes easily when tested with a fork.
  4. Transfer packets to serving plates. Cut paper open with a sharp knife or scissors and add cilantro and a lime wedge to each packet.
Very high in: Vitamin C, vitamin D, vitamin B6, vitamin B12, thiamine and niacin
High in: Magnesium, vitamin A and folate
Although botanically a fruit, coconut contains ample amounts of saturated fat and should be used in moderation. Compare the labels of regular and light versions of coconut milk; many light versions contain significantly less fat than the regular milk.

Nutrients Per Serving

Calories269
Fat13.5 g
Saturated Fat3.3 g
Sodium310 mg (13% DV)
Carbohydrates13 g
Fiber2 g (8% DV)
Protein23 g
Calcium27 mg (2% DV)
Iron0.7 mg (5% DV)

Diabetes Food Choice Value

1/2 Carbohydrate
3Meat & Alternatives

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