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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.
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: New peas with pesto, Minestrone, Icelandic-style fish and vegetable pie, New York style pasta, French-style peas, ... See them all 20
Butter
Like these other recipes: Tomatoes Provençal, Sandwich bread, French Family Cake, Tarte Normande, Lobster Thermidor, ... See them all 479
Fish fillet
Like these other recipes: Curried tuna cubes, "Land and sea" kebabs, Parcels of fish fillet in spinach, Baked sea bass fillet with lemon and tarragon, Fish Mousselines, ... See them all 30
Carrot
Like these other recipes: Seven-hour lamb, Carrot salad with almonds and Comté cheese, Macédoine of vegetables, Fillet of pollack cooked in two stages, Hotpot my grandmother's way , ... See them all 69
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