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
12 people
11 IngredientsLast modified on: June 11th 2011
For 12 people, you will need:
- 1
12 fillets fish - 2
4 carrots - 3
2 shallots - 4
2 courgettes - 5
4 turnips - 6
14.1 oz peas - 7
2.2 oz butter - 8
olive oil - 9
2 lemons - 10
fine (or table) salt - 11
pepper
Change measures:
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.
Wash and peel 4 carrots and 4 turnips, cut in small dice.
Prepare 2 courgettes. Cut into small dice.
Shell 14.1 oz peas if fresh.
Reserve.
Prepare 2 courgettes. Cut into small dice.
Shell 14.1 oz peas if fresh.
Reserve.
Stage 3 - 1 min.
In a pan, melt 2.2 oz 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 | 340 RDI=130 % | 160 RDI=20 % | 70 RDI=10 % | 2,580 RDI=130 % | 10,790 RDI: 130 % |
| 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 % |
How much will it cost?
- For 12 people : 23.70 €
- 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)
Peas
Like these other recipes: Paella, Macédoine of vegetables, Salmon "en papillote" with small vegetables, Baked Mont d'Or with diced mixed vegetables, French-style peas, ... See them all 19
Butter
Like these other recipes: Oaty walnut cake , Salmon and Spinach Gratin, Pesto crackers, Sicilian Epiphany Pie, French onion soup, ... See them all 468
Fish fillet
Like these other recipes: Sea bass with Indian spices, Fish fillet with leeks and mustard cream, Tahitian salad, Fish terrine with spinach and tomatoes, Pollack fillet baked with rice and vegetables., ... See them all 29
Turnip
Like these other recipes: Fish petals, vegetables julienne, and beurre blanc, Pork medallions with "full" turnips, Winter vegetable soup, Chinese style chicken, Hotpot my grandmother's way , ... See them all 33
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