Fish fillet in express cooking envelope


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.
352 K 3.9/5 (23 reviews)
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Last modified on: June 11th 2011
For 3 people, you will need:

Change to the quantities for:
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 , you will finish around : ?.Change start time
To finish around 7pm, you'll need to have started before: .Change end time

Step by step recipe


Stage 1 - 45 min.
Fish fillet in express cooking envelope
Wash and peel 1 carrot and 1 turnips, cut in small dice.

Prepare ½ courgette. Cut into small dice.

Shell 100 ml peas if fresh.

Reserve.

Stage 2 - 5 min.
Fish fillet in express cooking envelope
Peel and chop ½ shallot.

Set aside.

Stage 3 - 1 min.
Fish fillet in express cooking envelope
In a pan, melt 15.48 ml butter, add shallot and cook for one minute.

Stage 4 - 1 min.
Fish fillet in express cooking envelope
Add vegetables and mix well.

Stage 5 - 4 min.
Fish fillet in express cooking envelope
Cook with lid on for 3-4 minutes until the vegetables are just crunchy (not totally cooked). Salt and pepper.

Stage 6 - 2 min.
Fish fillet in express cooking envelope
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.
Fish fillet in express cooking envelope
Remove fillet, and in its place put 2 tablespoons of precooked vegetables.

Stage 8 - 1 min.
Fish fillet in express cooking envelope
Put fillet on top.

Stage 9 - 1 min.
Fish fillet in express cooking envelope
Add a dash of lemon juice.

Stage 10 - 1 min.
Fish fillet in express cooking envelope
And a dash of olive oil.

Stage 11 - 15 min.
Fish fillet in express cooking envelope
Fold plastic film.

Continue like this for all the fillets.

Stage 12 - 2 min.
Fish fillet in express cooking envelope
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 recipe80 RDI=30 %40 RDI=4 %20 RDI=2 %640 RDI=30 %2,700 RDI: 30 %
Per 100 g8 RDI=3 %3 RDI=0 %1 RDI=0 %60 RDI=3 %260 RDI: 3 %
Per person30 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 €

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

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