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Curried haddock parcels

Curried haddock parcels

https://www.coop.co.uk/recipes/curried-haddock-parcels

This is an easy, healthy wake to cook fish

  • Feeds 2 Feeds 2
  • Ready in 30 minutes

Each serving contains

  • Energy
    10%
    858kj 204kcal
  • Fat
    Low 6%
    4.1g
  • Saturates
    Low 3%
    0.6g
  • Sugar
    Low 6%
    8.7g
  • Salt
    Low 6%
    0.37g

% of adult’s reference intake | Carbohydrates per serving : 10g

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

  1. Preheat the oven to 190°C /fan 170°C /Gas 5
  2. Lay the spinach, carrot and mangetout in the middle of 2 large pieces of foil or greaseproof paper on a baking tray
  3. Top with the garlic and most of the spring onions, ginger and chilli, reserving the rest
  4. In a bowl, mix the oil with the curry powder and half the lime juice
  5. Add the fish and turn to coat fully
  6. Place on top of the veg, then bring up the sides of the foil or paper, and fold the top to form a parcel
  7. Bake for 12-15 mins
  8. When the fish is cooked, garnish with the reserved spring onions, ginger and chilli
  9. Mix the remaining lime juice with the yogurt and mango chutney and drizzle over the top

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