Low-carb cod parcels with galangal and pak choi

Low-carb cod parcels with galangal and pak choi: a light oven dish with tender cod, fresh pak choi, chilli, soy sauce and aromatic galangal.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 210 kcal per serving
• Protein: 30 g
• Fat: 7 g
• Carbs: 6 g

Ingredients

• 300g cod fillet
• 20g galangal
• 2 pak choi
• 1 tbsp sesame oil
• 1 chilli
• 2 tbsp soy sauce

Method

You’ll need: oven · chopping board · knife

1. Preheat the oven to 200 °C (180 °C fan) and cut baking paper for 2 parcels. This way the cod cooks gently and stays juicy later.
2. Peel the galangal and slice it very thinly. Slice the chilli into fine rings and prepare the pak choi by separating the stalks and leaving the leaves whole.
3. Place the pak choi in the middle of the baking paper and put the cod on top. Scatter the galangal and chilli over the fish.
4. Pour over the soy sauce and sesame oil. Fold the baking paper tightly closed so that the aromas stay inside the parcel.
5. Bake the parcels in the oven at 200 °C for 12–15 min, until the cod is cooked and the pak choi is soft but still has a little bite.
6. Serve the cod parcels straight away in the opened baking paper. This keeps all the juices and aromas in.

Good to know

Oven cooking can be this simple. The fish cooks gently and stays juicy in its parcel, soaking up the delicate aromas.

Swaps

Cod → coley (similar protein content, and also lean); pak choi → chard (also provides fibre and folate); sesame oil → olive oil (lots of monounsaturated fats); soy sauce → tamari (similar flavour, often gluten-free)

Allergens

Contains fish and soya, and sesame oil can be relevant for people with a sesame allergy; better to reduce the chilli for children, and during pregnancy it's important that the fish is well cooked. Contains: gluten (soy sauce), sesame.

Dairy-free recipes