/getattachment/f2d23de4-5ea0-4ed7-8f9f-a21a15c643f6/Spicy-Fish-Parcels.aspx
Spicy Fish Parcels Recipe
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.
Cooking Time
20 - 25 minutes
Recipe Ingredients
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1 box (700g) SPAR Prime Hake Fillets
Marinade
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2 large cloves garlic, finely chopped
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4 ml ground cinnamon
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4 ml ground cumin
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4 ml ground coriander
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Good pinch dried chilli flakes
-
Thumbnail size piece of fresh root ginger, finely grated
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Few grinds of black pepper
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Grated rind and juice of ½ lemon
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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
Recipe Method
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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.
-
Combine the marinade ingredients and spoon across the fish. Wrap the parcel securely and refrigerate for at least 2 hours.
-
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.
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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.
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