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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
400 g peas - 7
60 g butter - 8
olive oil - 9
2 lemons - 10
fine (or table) salt - 11
pepper - Total weight: 4,150 grams
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 400 g peas if fresh.
Reserve.
Prepare 2 courgettes. Cut into small dice.
Shell 400 g peas if fresh.
Reserve.
Stage 3 - 1 min.
In a pan, melt 60 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 | 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: Macédoine of vegetables, Mint and pea pesto, Chinese Soup, Icelandic-style fish and vegetable pie, Fillet of pollack cooked in two stages, ... See them all 20
Butter
Like these other recipes: Spinach Mornay, Chocolate mousse, Almond macaroon cake, Colcannon, Breton galettes (pancakes), ... See them all 477
Fish fillet
Like these other recipes: Sea bass with coriander cream en papillote, Fish Mousselines, Rolls of fish in smoked ham, Parcels of fish fillet in spinach, Rosemary steamed fish, ... See them all 30
Turnips
Like these other recipes: Loin of pork with herbs and julienne vegetables , Roast in the bag pork with fondant vegetables., Turnip leaf pesto, Spicy carrots and turnips roasted with Parmesan cheese, Couscous, ... See them all 35
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