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
11.85 €
6 people
11 IngredientsLast modified on: June 11th 2011
6 fillets fish
2 
1 
1 
2 turnips
200 g peas
30 g 
1 
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 30 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 | 170 RDI=60 % | 80 RDI=8 % | 30 RDI=5 % | 1,290 RDI=60 % | 5,400 RDI: 60 % |
| 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 6 people : 11.85 €
- 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: Mint and pea pesto, Macédoine of vegetables, Chinese Soup, New peas with pesto, Pea risotto "Mantecare", ... See them all 20
Butter
Like these other recipes: Pogne de Romans, Galette Charentaise, Walnut short bread, Rum babas, Stock-pot fish , ... See them all 480
Fish fillet
Like these other recipes: Fish in a seed crust, Whiting fillet with mustard carrots, Fish terrine with spinach and tomatoes, Mexican ceviche, Sea bass with coriander cream en papillote, ... See them all 31
Carrot
Like these other recipes: Creamy "terre et mer" pots, Blanquette of veal, Stock-pot fish , Scallops with crunchy vegetables and wine sabayon, Cassoulet, ... See them all 69
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