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.
1 hour 20 min.
Easy
2 people
11 IngredientsLast modified on: June 11th 2011
For 2 people, you will need:
2 fillets fish
1 
1⁄3 
1⁄3 
1 turnips
70 g peas
10 g 
1⁄3 
Times for this recipe
Preparation: 1 hour 15 min.
Cooking: 7 min.
All in all: 1 hour 20 min.
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.
Stage 3 - 1 min.
In a pan, melt 10 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.
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.
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 | 60 RDI=20 % | 30 RDI=3 % | 10 RDI=2 % | 430 RDI=20 % | 1,810 RDI: 20 % |
| 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 % | 220 RDI=10 % | 900 RDI: 10 % |
How much will it cost?
- For 2 people : 4.00 €
- 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)
Peas
Like these other recipes: Chicken breasts in a potato crust, Icelandic-style fish and vegetable pie, Minestrone, Baby broad beans and peas with rice and mascarpone , New York style pasta, ... See them all 20
Butter
Like these other recipes: Salmon "en papillote" with small vegetables, Snow peas sautéed in butter, Fruit crumble, Sorrel omelette, Warm salad of potatoes and purple artichokes, ... See them all 479
Fish fillet
Like these other recipes: Erika's ceviche, Cod loin with saffron, Tahitian salad, Firied fillet of sea bream with polenta, Fisherman's Ragout, ... See them all 30
Turnips
Like these other recipes: Duo of slow-cooked pork, Thaï rice with small vegetables, Smooth mixed vegetable soup, Baked Mont d'Or with diced mixed vegetables, Creamy risotto with vegetables , ... See them all 35
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