Thai fish in banana leaves
Serves: 2
Time to make: 30 mins
Total cost: $7.48 / $3.74 per serve
(at time of publication)
Ingredients
- 2 pieces banana leaf (large enough to wrap the fish) or tin foil
- 2 fish fillets or steaks
- cooking oil spray
- Dressing
- 1 tablespoon fish sauce
- 1 tablespoon sweet chilli sauce
- 1 tablespoon brown sugar
- juice of 1 lime
- 1 small handful fresh mint, coarsely chopped
- fresh coriander leaves 1 small handful, coarsely chopped
Instructions
1 Preheat the oven to 200°C.
2 Wash and dry the banana leaves, use scissors to trim off coarse edges and lightly spray leaves with cooking spray. Place the fish in the middle of the leaf and spoon half the dressing over the fish. Wrap the fish well in the leaf (don’t be concerned if the leaf splits here or there). Place the fish parcel on a baking tray and repeat with the second piece of fish.
3 Bake in a preheated oven: 15 minutes for a fish fillet, 20 minutes for fish steaks or thicker fillets.
4 To serve, slit the parcels open on the plate and eat immediately. We serve this with a salad of fresh greens and rice to soak up the juices.
HFG tip
Fresh banana leaves should be blanched in boiling water to soften them before use. I use frozen banana leaves which are available in Asian grocery stores; they’re cheap and easy to work with. Defrost the pack, rinse the leaves in cold water and dry with kitchen paper, rub lightly with butter or oil to prevent the food sticking to the leaves. Surplus leaves can be refrozen. If you do not have an Asian store nearby, you could use tin foil but the banana leaves infuse a lovely flavour.
Nutrition Info (per serve)
Kilojoules 805kJ
Calories 193cal
Protein 33.6g
Total fat 2.9g
–Saturated fat 0.5g
Carbohydrates 8g
–Sugars 7.9g
Dietary fibre 0.1g
Sodium 1075mg
Calcium 45mg
Iron 0.9mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Joanna Wickham
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
