Miso Fish Parcels with Ginger Dressing
This low-fuss dinner can be adapted to many types of fish. It’s a healthy and fast meal option which packs a delicious punch with an easy ginger miso dressing.
Servings: 4
Calories: 241kcal
Ingredients
- 1 1/4 lb white fish fillets 4 x fillets, see note
- 1 bunch baby carrots scrubbed, halved if large
- 1 bunch baby broccoli or 1/2 head broccoli; if using broccoli, cut into small florets
- 1/2 lb green beans trimmed
- 2 scallions spring onions, trimmed and thickly sliced
- 1 scallion spring onion, extra, trimmed and finely sliced
- 1 inch ginger a thumb-sized piece, peeled and finely grated
- 2 tsp white miso paste
- 1/4 cup rice wine vinegar apple cider vinegar will do in a pinch
- 2 tsp sesame oil
- Steamed brown or white rice to serve optional
Instructions
Conventional Method
- Preheat oven to 200°C/400°F.
- Cut four large pieces of aluminum foil or parchment paper (if you’re using thin parchment, double it up).
- Divide the vegetables and lay them in the center of each piece of foil/paper – carrots at the bottom, then broccolini, then the beans. Try to lay them fairly evenly.
- Place the fish on top of the vegetables, then top each piece with the thickly sliced scallions. Season with a small amount of salt, then fold the foil/paper to make tightly sealed parcels. Just before you seal the parcels closed, add 2 tsp water to each one to help the food steam inside. If you’re using paper you may want to tie string around the outside to stop it unfolding.
- Place the parcels onto a baking tray and cook for 15 minutes.
- While the parcels are cooking, make the dressing. Mix together the extra scallions, ginger, miso paste, vinegar and sesame oil. Season to taste with salt and pepper, and set aside until you’re ready to use.
- When the parcels are done, place each one onto a serving plate with a scoop of rice (or crispy rice as noted above). I like to let everyone open their own parcel at the table, however you could open them before serving and carefully slide the contents onto each plate. Spoon over the dressing and eat immediately.
Steam Oven Method
- Preheat steam oven to 100°C/212°F.
- Place the vegetables onto a large stainless steel tray, in an even layer. Make 4 gaps between the vegetables, then place the pieces of fish in those gaps. Top each piece of fish with the thickly sliced scallions, then season everything with a small amount of salt.
- Place the tray in the oven and cook for 10 minutes, or until the fish is cooked through and vegetables are just tender.
- While the fish and vegetables cook, make the dressing. Mix together the extra scallions, ginger, miso paste, vinegar and sesame oil. Season to taste with salt and pepper, and set aside until you’re ready to use.
- When the fish and vegetables are done, serve immediately with steamed rice on the side (or crispy rice, as noted above) and the dressing spooned over the top.
Notes
- The type of fish you use for this dish will depend on where you live. In Australia I use a locally caught snapper, but many types of fish including tilapia, pollock, haddock, cod, halibut, monkfish or salmon will work well – look for something that’s fairly firm fleshed and fairly thick, so it cooks in around the same time as the vegetables. I feel very strongly about using something that’s sustainably caught - if you aren’t sure what’s local and sustainable where you are, a good fishmonger will help you out.
- I’ve noted steamed rice for serving below because it’s simple, but I’ve been on a crispy rice kick ever since I saw Smitten Kitchen’s crispy rice and egg bowls back in January this year, so that’s what you see in the photo. If you too want the toasty chewiness of crispy rice (who wouldn’t?), you’ll need brown rice that’s been steamed and cooled (use my guide to steamed rice if you aren’t sure of quantities and timing). Heat a frypan over medium heat with a generous splash of oil, then scatter your rice evenly into the pan and season with a little salt. Leave it to get all sizzly and crispy for 4-5 minutes (don’t be tempted to stir or move it around!), then turn it all over and let it crisp up on the other side before scooping onto plates for serving.
Nutrition
Calories: 241kcal | Carbohydrates: 18g | Protein: 32g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 71mg | Sodium: 291mg | Potassium: 831mg | Fiber: 6g | Sugar: 9g | Vitamin A: 16745IU | Vitamin C: 51mg | Calcium: 105mg | Iron: 3mg
