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Cod & pak choi parcels

Cod & pak choi parcels


Try this Asian-style fish and veg served with microwave rice to cut down on the washing-up!

  • Feeds 4 Feeds 4
  • Ready in 25 minutes

Each serving contains

  • Energy
    1690kj 401kcal
  • Fat
    Low 15%
  • Saturates
    Low 8%
  • Sugar
    Low 8%
  • Salt
    Med 25%

% of adult’s reference intake | Carbohydrates per serving : 47g

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  • 2 tbsp Co-op light soy sauce
  • 2 tbsp Co-op toasted sesame oil
  • 2 limes, 1 juiced, 1 cut into wedges
  • 1 large garlic clove, finely grated
  • 1 tsp finely grated ginger
  • 1 tsp Co-op clear honey
  • 2 x 200g packs Co-op pak choi
  • 120g pack Co-op mangetout
  • 2 x 240g packs Co-op skinless cod fillets
  • 2 x 250g packs Co-op microwave long grain rice


  1. Preheat the oven to 200°C/fan 180°C/gas 6
  2. Mix together the soy sauce, sesame oil, lime juice, garlic, ginger and honey
  3. Tear off four large pieces of foil, then divide the pak choi and mangetout between them.
  4. Top each one with a piece of fish, then spoon the soy mixture over the top
  5. Parcel up the foil, leaving room for air to circulate, and put on a baking tray
  6. Bake for 10-15 mins, until the fish is cooked through and the veggies are tender
  7. Cook the rice according to the pack instructions, then serve alongside the parcels, with the lime wedges on the side

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