Curried haddock parcels
https://www.coop.co.uk/recipes/curried-haddock-parcels
This is an easy, healthy wake to cook fish
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Feeds
2
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Ready in
30 minutes
Each serving contains
% of adult’s reference intake | Carbohydrates per serving : 10g
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Ingredients
- 50g Co-op spinach
- 1 carrot, peeled into ribbons
- 100g mangetout
- 1 clove garlic, sliced
- 3 spring onions, sliced
- 2cm fresh ginger, sliced into matchsticks
- 1 red chilli, finely sliced, or 1/4 tsp chilli flakes
- 2 tsp Co-op olive oil
- 1 tsp medium curry powder
- Juice of 1 lime
- 2 x 125g Co-op haddock fillets
- 75g Co-op low fat Greek style yogurt
- 1/2 tsp mango chutney
Method
- Preheat the oven to 190°C /fan 170°C /Gas 5
- Lay the spinach, carrot and mangetout in the middle of 2 large pieces of foil or greaseproof paper on a baking tray
- Top with the garlic and most of the spring onions, ginger and chilli, reserving the rest
- In a bowl, mix the oil with the curry powder and half the lime juice
- Add the fish and turn to coat fully
- Place on top of the veg, then bring up the sides of the foil or paper, and fold the top to form a parcel
- Bake for 12-15 mins
- When the fish is cooked, garnish with the reserved spring onions, ginger and chilli
- Mix the remaining lime juice with the yogurt and mango chutney and drizzle over the top
