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
18 people
11 IngredientsLast modified on: June 11th 2011
For 18 people, you will need:
- 1
18 fillets fish - 2
6 carrots - 3
3 shallots - 4
3 courgettes - 5
6 turnips - 6
1 lb + 5.1 oz peas - 7
3.3 oz butter - 8
olive oil - 9
3 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 6 carrots and 6 turnips, cut in small dice.
Prepare 3 courgettes. Cut into small dice.
Shell 1 lb + 5.1 oz peas if fresh.
Reserve.
Prepare 3 courgettes. Cut into small dice.
Shell 1 lb + 5.1 oz peas if fresh.
Reserve.
Stage 3 - 1 min.
In a pan, melt 3.3 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 | 500 RDI=190 % | 240 RDI=20 % | 100 RDI=20 % | 3,870 RDI=190 % | 16,190 RDI: 190 % |
| 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 18 people : 35.55 €
- 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
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Butter
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Fish fillet
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Carrot
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