Directions:
- Preheat oven to 180C (160C fan forced).
- Tear off 4 pieces of foil about 40cm long and place on a flat work surface and top each piece with a piece of baking paper.
- Combine chilli sauce, oyster sauce and sesame oil in a small jug.
- At centre of each piece of paper, place a quarter of the bok choy, carrot and capsicum and top with the fish and then drizzle with sauce mixture and then top with the ginger and fold to make a parcel.
- Place seam side down on a baking tray and bake for 20 to 25 minutes or until cooked (fish will flake when tested with a fork).
- Place rice in a medium saucepan and wash under cold water until water runs clear and drain.
- Add coconut milk and 1 1/2 cups of water and cover with a titght fitting lid and bring to the boil, reduce hat and cook rice for 10 to 12 minutes or until liquid is alsmost absorbed.
- Remove rice from the heat and stand for 5 minutes (DO NOT lift lid).
- Fluff with a fork to separate grains.
- Remove fish from parcels and serve with rice and top with coriander.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 483.54 Kcal (2024 kJ) | ||
| Calories from fat | 163.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.13g | 28% | |
|---|---|---|---|
| Cholesterol | 0.41mg | 0% | |
| Sodium | 630.61mg | 26% | |
| Potassium | 311.92mg | 7% | |
| Total Carbs | 74.48g | 25% | |
| Sugars | 5.15g | 21% | |
| Dietary Fiber | 4.09g | 16% | |
| Protein | 6.39g | 13% | |
| Vitamin C | 49.4mg | 82% | |
| Vitamin A | 5.1mg | 171% | |
| Iron | 115.6mg | 642% | |
| Calcium | 137.2mg | 14% | |
| Amount Per 100 g | |||
| Calories | 167.28 Kcal (700 kJ) | ||
| Calories from fat | 56.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.27g | 28% | |
|---|---|---|---|
| Cholesterol | 0.14mg | 0% | |
| Sodium | 218.16mg | 26% | |
| Potassium | 107.91mg | 7% | |
| Total Carbs | 25.77g | 25% | |
| Sugars | 1.78g | 21% | |
| Dietary Fiber | 1.42g | 16% | |
| Protein | 2.21g | 13% | |
| Vitamin C | 17.1mg | 82% | |
| Vitamin A | 1.8mg | 171% | |
| Iron | 40mg | 642% | |
| Calcium | 47.4mg | 14% | |
* 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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