AIS Sports Nutrition

Fish in foil parcels

HINT: This dish is low in carbohydrate so serve with plenty of rice or potatoes and a large bread roll to reach a carbohydrate 'gold'

Spray of canola or olive oil
4 white boneless fish fillets
2 tablespoons lemon juice
2 spring onions, finely sliced
1 carrot, cut into thin strips
1 zucchini (courgette), cut into thin strips
2 teaspoons finely grated lemon rind

Preheat a barbecue grill plate or frying pan to hot. Tear 4 large square sheets of foil and spray very lightly with oil. Place a fish fillet on each sheet and sprinkle with lemon juice. Divide the spring onions, carrot, zucchini and lemon rind into four portions and spread over the fish. Fold the foil over to seal completely. Place on the barbecue or in the pan and cook for about 8 minutes. Test the fish by flaking the thickest part of the fillet with a fork - if the flesh is white, the fish is cooked. Serve the fish with rice or boiled new potatoes.

 

ANALYSIS per serve 
Energy kJ (Cal)
810 (193)
Carbohydrate (g)
4
Protein (g)
29
Fat (g)
6
Vitamin C

Preparation time: 10 minutes
Cooking time: 8 minutes
Serves: 2

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