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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.

344 K 2× 3.9/5 (23 reviews)

1 hour 20 min. difficulté

Easy

11.85 €

3 people

11 Ingredients

Last modified on: June 11^th 2011

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For 3 people, you will need:

1 3 fillets fish
2 1 carrot
3 ½ shallot
4 ½ courgette
5 1 turnip
6 100 g peas
7 15 g butter
8 olive oil
9 ½ lemon
10 fine (or table) salt
11 pepper
Total weight: 1,040 grams

Change to the quantities for:

2 people 3 people 6 people 12 people 18 people

Change measures:

Metric

Metric weight Metric volumes

Times for this recipe

Preparation: 1 hour 15 min.

Cooking: 7 min.

All in all: 1 hour 20 min.

When should you start or finish this recipe?

If you start now, at 17:20, you will finish around : 18:40.Change start time

To finish around 7pm, you'll need to have started before: 18:15.Change end time

Step by step recipe

Stage 1 - 45 min.

Wash and peel 1 carrot and 1 turnip, cut in small dice.

Prepare ½ courgette. Cut into small dice.

Shell 100 g peas if fresh.

Reserve.

Stage 2 - 5 min.

Peel and chop ½ shallot.

Set aside.

Stage 3 - 1 min.

In a pan, melt 15 g butter, add shallot and cook for one minute.

Stage 4 - 1 min.

Add vegetables and mix well.

Stage 5 - 4 min.

Cook with lid on for 3-4 minutes until the vegetables are just crunchy (not totally cooked). Salt and pepper.

Stage 6 - 2 min.

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.

Stage 7 - 1 min.

Remove fillet, and in its place put 2 tablespoons of precooked vegetables.

Stage 8 - 1 min.

Put fillet on top.

Stage 9 - 1 min.

Add a dash of lemon juice.

Stage 10 - 1 min.

And a dash of olive oil.

Stage 11 - 15 min.

Fold plastic film.

Continue like this for all the fillets.

Stage 12 - 2 min.

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.

Keeping: Once cooked, a few minutes.

Source: Home made.

Nutritional information

	Proteins (gr)	Carbohydrates (gr)	Fats (gr)	Energy value (in k-calories)	Energy value (in k-joules)
Whole recipe	80 RDI=30 %	40 RDI=4 %	20 RDI=2 %	640 RDI=30 %	2,700 RDI: 30 %
Per 100 g	8 RDI=3 %	3 RDI=0 %	1 RDI=0 %	60 RDI=3 %	260 RDI: 3 %
Per person	30 RDI=10 %	10 RDI=1 %	5 RDI=1 %	210 RDI=10 %	900 RDI: 10 %

The % figures are calculated in relation to the Recommended Dietary Intake , or RDI of 2,000 k-calories (or 8,400 k-joules) per day for a woman Change to a man

Possible allergens in this recipe: Fish, Milk

How much will it cost?

For 3 people : 5.95 €
Per person : 2.00 €

Change currency:

Note: Be careful, these prices are only an estimate, you can consult the table of prices by ingredients used for this estimate.

This recipe uses (among others)

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The 2 comments already posted on this recipe

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.
Posted by jh august 5^th 2009 at 09:37 n° 2
How about using parchment paper, and would this work in a conventional oven?
Posted by Annie august 4^th 2009 at 18:59 n° 1

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