Fish fillet in express cooking envelope
Vegetables cut in small dice and precooked, fish fillet, lemon juice, olive oil, and 2 minutes in the microwave.
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For 6 people, you will need:
Nutritional information:
Whole recipe
Calories
1289
64%
Proteins
168g
64%
Carbohydrates
81g
8%
Fats
33g
5%
Per 100 g
Calories
62
3%
Proteins
8g
3%
Carbohydrates
4g
<1%
Fats
2g
<1%
Per person
Calories
214
11%
Proteins
27g
11%
Carbohydrates
13g
1%
Fats
5g
1%
% are calculated relative to a Recommended Dietary Intake or RDI of 2000 k-calories by day for a woman (change to a man).
Times:
Preparation : 1 hour 12 min.
Cooking : 7 min.
Start to finish : 1 hour 19 min.
Cooking : 7 min.
Start to finish : 1 hour 19 min.
Preservation : Once cooked, a few minutes.
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Step by step recipe:
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In a pan, melt 30 g butter, add shallot and cook for one minute. |  |
Add vegetables and mix well. |  |
Cook with lid on for 3-4 minutes until the vegetables are just crunchy (not totally cooked). Salt and pepper. |  |
Make the envelope: Put in front of you a piece of cooking plastic film, place a fish fillet in the centre, salt and peeper each side. |  |
Remove fillet, and in its place put 2 tablespoons of precooked vegetables. |  |
Put fillet on top. |  |
Add a dash of lemon juice. |  |
And a dash of olive oil. |  |
Fold plastic film. Continue like this for all the fillets. |  |
Cook in microwave oven for 2 minutes, at maximum power. Serve straight from oven. |  |
Remarks:
You can replace the cooking plastic wrap with some greaseproof paper, it is a little less practical (you need to make foldings), but prettier.Source:
Home madeLast modified on: June 11th 2011
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Your 2 comments or questions on this recipe:
- - -
How about using parchment paper, and would this work in a conventional oven?
Comment #1 posted on august 4th 2009 at 18:59 by Annie.
For Annie : Yes no problem at all with parchment paper and conventional oven. Think to well close parchment paper enveloppe by several foldings, preheat your oven at 360°F (180°C) and let stay in about 10 to 15 minutes.
Comment #2 posted on august 5th 2009 at 09:37 by jh.
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