Ingredients
- 4 firm white fish fillets (or 1 whole fish, descaled)
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- Cooking spray
- 1-2 large thinly sliced leek
- 2 small bulbs thinly sliced fennel bulb
- 1 cup julienne-cut carrot
- 1/4 cup fat-free, less-sodium chicken stock
- 1 tablespoon low-sodium soy sauce
- Chopped fresh chives
- 2 tablespoons fresh lemon juice
- 2 vanilla beans,
Baked Fish with Leek, Fennel and Vanilla
Method
- Preheat oven to 200C Sprinkle fish with salt and pepper
- Heat a large non-stick skillet coated with cooking spray over medium-high heat
- Add leek, fennel, and carrot; sauté 4 minutes or until carrot is crisp-tender
- Add broth and soy sauce; cook 3 minutes or until liquid evaporates
- Stir in 3 tablespoons chives and 1 tablespoon lemon juice
- Cut 4 squares of baking paper
- Fold each square in half; open each
- Split vanilla bean lengthwise and half crosswise (4 pieces) Place vegetable mixture near fold of each paper
- Place 1 fish fillet on top of vegetable mixture; top with chives, lemon juice, and 1 piece of vanilla bean
- Fold paper; seal edges with narrow folds
- Place packets on each of 2 baking sheets
- Bake at 180ºc for about 18 minutes rotating baking sheets until the parcels are puffy and lightly browned
- Place on plates, and cut open
- Serve immediately
Comments
Thanks to Edmonds Fresh Fish – white fish, to Brydone Organic Growers – fennel, and to Wairuna Organics – carrots for providing the ingredients used in the demonstration at the market
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