Steamed Ginger Cod Packets with Rice & Vegetables

  • Prep Time 15 min
  • Total Time 30 min
  • Serves: 4

Ingredients

  • 4 sheets foil or parchment paper, approx. 13 x 13 in. (32 x 32 cm) 0
  • 3 tbsp white vinegar 45 mL
  • 1/2 tsp sugar 2 mL
  • 1 tbsp sodium-reduced soy sauce 15 mL
  • 1 tbsp freshly grated ginger 15 mL
  • 2 cups cooked instant long grain brown rice 500 mL
  • 4 Wild cod fillets, thawed 0
  • 6 green onions, thinly sliced lengthwise 0
  • 2 carrots, cut into matchsticks 0
  • 1/2 cup Mandarin Ginger Vinaigrette 125 mL

Directions

  • Step 1

    Preheat oven to 425°F (220°C). Whisk together vinegar, sugar, soy sauce and ginger in a shallow dish. Place fish into marinade, turning to coat. Set aside.

  • Step 2

    Fold each sheet of foil or parchment in half then open flat so each piece looks like an open book. Place cooked rice on one side of each book, avoiding the fold. Top rice with fish. Divide green onions and carrots among the packets, and drizzle with the vinaigrette and remaining marinade. Fold the empty side over the ingredients. Tightly seal the edges of foil or parchment.

  • Step 3

    Place packets on a baking sheet and bake in centre of oven until the fish is opaque and the vegetables are tender-crisp, about 8 min. (for foil) or 10 min. (for parchment paper). Carefully open one packet (watching out for steam) to check for doneness; fish should flake with a fork. Let stand 5 min. before serving.

Tip

Parchment paper is traditionally used to make this dish and we love its presentation, but foil offers a slightly faster cooking time, which is ideal for weeknights.

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Nutrition Facts

  • Nutrition Description Per serving (1/4 of recipe):
  • Calories 280
  • Fat 5 g
  • Saturated Fat 0.4 g
  • Carbs 36 g
  • Protein 23 g
  • Cholesterol 40 mg
  • Fibre 2 g
  • Sodium 550 mg