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🍽️ Fish Fillet in Parchment Paper

450 kcal · 30 min · 4 servings

Ingredients

• 100 g couscous (instant)
• 100 ml classic vegetable broth
• 300 g carrots (3 carrots)
• 400 g mango (1 mango)
• salt
• pepper
• 1 tsp olive oil
• 300 g fish fillet (2 fish fillets; e.g. pollock, redfish)

Instructions

1. 1. Pour boiling vegetable broth over the couscous in a bowl.
2. 2. Let the couscous swell in it.
3. 3. Peel the carrots and wash them.
4. 4. Peel the carrots with a vegetable peeler.
5. 5. Peel the mango.
6. 6. Cut the carrots and the mango into long, thin strips.
7. 7. Add the strips to the couscous.
8. 8. Season the mixture with salt, pepper, and oil.
9. 9. Mix everything well.
10. 10. Lay out two large sheets of baking paper.
11. 11. Distribute the couscous mixture evenly on the paper.
12. 12. Make sure the layer is not too high.
13. 13. Rinse the fish fillets.
14. 14. Pat the fillets dry with a kitchen towel.
15. 15. Salt and pepper the fish fillets.
16. 16. Place the fillets on the couscous mixture.
17. 17. Tie each baking paper packet with kitchen twine.
18. 18. Place the packets on a baking sheet.
19. 19. Preheat the oven to 180 °C (fan: 160 °C, gas: level 2-3).
20. 20. Place the baking sheet on the lowest rack.
21. 21. Cook the fish for about 15 minutes.
22. 22. The fish is done when the paper puffs up.
23. 23. Place the packets on plates.
24. 24. Open the packets with scissors only at the table.

Nutrition per serving

• kcal: 450
• Protein: 39 g · Fett/Fat: 4 g · Carbs: 61 g