Baked Fish Fillet with Tomato and Onion in Parchment Paper
Ingredients: (To serve 6)
| Cod fillet | 120 g |
| Tomato (sliced) | 1 piece |
| Onion (shredded) | ¼ piece |
Seasonings:
| Garlic (minced) | 1 teaspoons |
| Black pepper | Some |
| Salt | 0.5 g |
| Vegetable oil | 1 teaspoon |
Cooking Method:
| 1. | Defrost the fish fillet completely, and pat it dry thoroughly with kitchen paper. Spread the vegetable oil, salt, minced garlic and black pepper evenly over both sides of the fillet. |
| 2. | Prepare a piece of baking paper, and lay the shredded onion and sliced tomato over it. Place the seasoned fish fillet on top of the tomato and onion. |
| 3. | Wrap the fish fillet, tomato and onion properly in the baking paper and seal it tightly. Put it in a preheated oven or air fryer, and bake at 180°C for 12 to 15 minutes. Cut or open it carefully (mind the steam) once done, and enjoy the dish while it is hot. |
Healthy Tips:
| Baking/steaming in parchment paper (oil/smoke-free) locks in the moisture and nutrients of the fish, saving you from the trouble of cleaning a greasy wok. While adding vegetable oil helps the body absorb the lycopene from the tomatoes, using natural ingredients to enhance the flavour allows you to use less high-sodium sauces. Feel free to add vegetables such as sweet peppers, asparagus or eggplants to increase the fibre in the dish, and serve with a bowl of brown rice or quinoa rice for a balanced meal! |
Per serving:
| Energy(kcal) | 174 |
| Carbohydrate(g) | 5 |
| Protein(g) | 25 |
| Fat(g) | 6 |
| Sugar(g) | 4 |
| Sodium(mg) | 350 |
The energy and nutrient content is estimated according to the information compiled by the Centre for Food Safety under the Food and Environmental Hygiene Department, and the Nutrient Data Laboratory under the U.S. Department of Agriculture. Values are for reference only.
This recipe is provided by Lau In-tung, Kary, Accredited Dietitian (Hong Kong Academy of Accredited Dietitians (HKAAD)), Council Member (Hong Kong Nutrition Association (HKNA)).
