Chilli and coriander fish parcel

Prep time 1-2 hours

Cook time 1-2 hours

Serves 1

Baking fish is a great way to reduce calories. Give the fish extra oomph with chilli and coriander. For this recipe you will need a blender or a food processor. As part of an <a href=_http_/www.bbc.co.uk/food/collections/intermittent_dieting_recipes__Intermittent.html diet</a> plan, 1 serving provides 1 of your 6 daily vegetable portions and 148 calories.

Method

Preheat the oven to 200C/180C Fan/Gas 6.
Place the fish in a non-metallic dish and sprinkle with the lemon juice. Cover and leave in the fridge to marinate for 15-20 minutes.
Put the coriander, garlic and chilli in a food processor or blender and process until the mixture forms a paste. Add the sugar and yoghurt and briefly process to blend.
Lay the fish on a sheet of foil. Coat the fish on both sides with the paste. Gather up the foil loosely and turn over at the top to seal. Return to the fridge for at least 1 hour.
Place the parcel on a baking tray and bake for about 15 minutes, or until the fish is just cooked. Serve with the mangetout.

Ingredients

125g/4Â½oz cod, coley or haddock fillet
2 tsp lemon juice
1 tbsp fresh coriander leaves
1 garlic clove, roughly chopped
1 green chilli, deseeded and chopped
Â¼ tsp sugar
2 tsp natural yoghurt
80g/3oz mangetout, steamed, to serve

Shopping List

Chilli and coriander fish parcel

Fruit and vegetables

1 green chilli, deseeded and chopped

1 tbsp fresh coriander leaves

1 garlic clove, roughly chopped

2 tsp lemon juice

80g/3oz mangetout, steamed, to serve

Cooking ingredients

Â¼ tsp sugar

Dairy, eggs and chilled

2 tsp natural yoghurt

Meat, fish and poultry

125g/4Â½oz cod, coley or haddock fillet

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