- Prep Time
- 15 mins
- Total Time
- 30 mins
- Serves
- 4
Ingredients
- 4 sheets
- foil or parchment paper, approx. 13 x 13 in. (32 x 32 cm)
- 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
- cod fillets, thawed
- 6
- green onions, thinly sliced lengthwise
- 2
- carrots, cut into matchsticks
- 1/2 cup
- Mandarin Ginger Vinaigrette
- 125 mL
Method
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.
Tips
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Nutritional Facts Per Serving
- Nutrition Description:
- Per serving (1/4 of recipe):
- Calories:
- 280
- Fat:
- 5 g
- Carbs:
- 36 g
- Fibre:
- 2 g
- Cholesterol:
- 40 mg
- Protein:
- 23 g
- Sodium:
- 550 mg
