Spicy Fish Parcels

Skip the wors and chops, and be the envy of your friends as you open your fragrant fish parcel at the next braai get-together.

Difficulty

Prep Time

15 minutes

Cooking Time

20 - 25 minutes

Serves

4

Ingredients

  • 1 box (700g) SPAR Prime Hake Fillets

Marinade 

  • 2 large cloves garlic, finely chopped
  • 4 ml ground cinnamon
  • 4 ml ground cumin
  • 4 ml ground coriander
  • Good pinch dried chilli flakes
  • Thumbnail size piece of fresh root ginger, finely grated
  • Few grinds of black pepper
  • Grated rind and juice of ½  lemon
  • 40 ml SPAR Olive Oil
  • Handful total of fresh dhania and parsley, roughly chopped

Sauce

  • 40 ml SPAR Wasabi Mayo
  • 20 ml SPAR honey
  • 4  SPAR Freshline spring onions, finely chopped
  • 100 ml SPAR fat free plain yoghurt

Method

  1. Tear off 4 lengths of SPAR aluminium heavy duty foil and place shiny-side facing up. Coat with non-stick baking spray and place a portion of thawed fillet in the centre of each.
  2. Combine the marinade ingredients and spoon across the fish. Wrap the parcel securely and refrigerate for at least 2 hours.
  3. Place the parcels on a braai-grid over moderate coals, turning after 5 minutes, giving a total of 15 minutes, although this time really depends on the heat of your braai at the time you cook.
  4. Serve in the wrapping, with the combined sauce ingredients in a separate bowl, to spoon onto the fish while enjoying.
Typical Nutritional Information (ready-to-eat) Per 100g Per serving (200g)
     
Energy (kJ) 938 1876
Total protein (g) 13.3 17
Carbohydrate (g) 4.7 5.4
Total fat (g) 3 6
of which: Saturated fats (g) 2.45 4.9
     Trans fat (g) 0 0
     Mono-unsaturated fat (g) 10.4 21
     Polyunsaturated fat (g) 2.97 5.94
Cholesterol (mg) 45 90
Total Dietary Fibre (g) 0 0
Total Sodium (mg) 104 208

Hints & Tips

For everyday use, without the braai option, bake the parcels in a 190 °C oven for 20 – 25 minutes.