Recipe for
Spicy Fish Parcels
Prep Time:
15 minutes
Cook Time:
20 - 25 minutes
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.
Ingredients
(4)
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
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.
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
Prep Time:
For everyday use, without the braai option, bake the parcels in a 190 °C oven for 20 – 25 minutes.