Looking for a 30 minute fish dinner?

jadedone

I shared a 30 minute recipe. Mine is for 1, but you can double/quadruple as needed. It is very easy and flavorful (and adaptable). Feel free to search for it. Total calories ~ 420, ~32g of protein, ~9g of fiber. (You can also easily adapt it to a low carb diet and cut ~200+) calories

Cod en Papillote w/ Bok Choy, Peppers + greeNoodles

It is very filling!

Let me know if you try it.

brit_girl

That sounds yummy - how do I search for it?x

jadedone

How weird! I can't find how to search for it anywhere. I guess I'll post it.

1 block of greeNoodles
4 oz of a mild white fish
1/4 teaspoon of grated ginger
1 bell pepper chopped coarsely (about 3/4-1 cup)
1-2 head of baby bok choy (or about 1.5 cups chopped)
2 tablespoons of finely chopped shallot or red onion or green onions
2 tablespoons of soy sauce
1 tablespoon of mirin (or 1 tsp of honey)
1 oz of sake (optional, replace with more water or broth)
~6 oz of water or veggie broth
juice from 1/2 lime
1 teaspoon of toasted sesame oil
crushed red pepper (to taste)
salt and pepper (to taste)

* you can add or replace with other veggies like mushrooms, green beans, cabbage, fennel... Target about 2 - 2.5 cups of veggies.
**greeNoodles are similar to ramen but higher in fiber, and not fried. You can find them at the asian store or online. They are chewy and a bit nutty. Also green, if that weirds you out.
*** you can easily double/triple/quadruple the recipe

1. Pre-heat the oven to 400
2. Chop the veggies
3. Cut the fish into 3rds
4. Break the noodles into 3rds
5. Cut a big piece of aluminum foil (about 15 inches long)
6. Place the noodles in the center of the foil
7. Top the noodles with the fish.
8. Season the fish with salt, pepper and chili flakes. Squeeze the lime on top.
9. Top the fish with the veggies, onion, ginger and oil.
10. Fold over the edges and seal the foil packet tightly. Leave one end open.
11. Pour the liquids in the open end and seal tightly
12. You may need an extra layer of foil if it looks like the liquid is coming out.
13. Throw it in the oven for 15 to 20 minutes (more if the fish is thicker)
14. Remove from the oven and let rest for about 10 minutes.
15. Open your pouch carefully and pour it in bowl. Serve! (you may need a bit more soy sauce to taste.)

My calculations were about:
Calories: 430
Fat: 6
Protein: 32
Fiber: 9

Pretty healthy and filling. And easy cleanup. Recycle the foil and you are done.