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salmon Archives - Fitness Inside Out

Fish-boats.jpg

This is a quick and easy way to put a healthy meal on the table. 20 – 30 minutes is all you need. It’s my current favourite option and provides a fresh change from traditional lemon based sauces.

Being a household of 2, I cook this volume so that we have 2 lots of leftovers for lunches during the week, or another quick dinner for both of us. So much cheaper, healthier and tastier than takeaway.

Just like any fish boat creation, take this fish boat to a barbeque that’s BYO meat and you’ll be the envy of all and eating like royalty.

Ingredients:

4 portions of Salmon – I use the pre-cut portions in the frozen section on Aldi. These tend to be 5cm cross cuts. Having said that, any fish will perform beautifully, so use what you have close at hand.

Sweet Chilli Sauce

Soy Sauce

1 bunch of continental parsley

Olive oil spray

 

Method:

  • Pre heat oven to 180’C
  • On an oven tray, place a piece of foil longer than the length of the fish fillet.Repeat going across the tray to allowing excess over the sides.
  • Spray foil with olive oil
  • Place fish on the foil
  • Pour a generous drizzle of Sweet Chilli Sauce onto the fish
  • Pour a quick splash of Soy Sauce over the fish
  • Roughly chop the parsley and place all of it on top of the fish. Remember that although it looks like a lot, it will reduce during cooking.
  • Fold in the edges of the foil to create a ‘boat’. I fold the foil length wise first, then fold in the ends. The edges should be tightly folded to seal in moisture, leaving space for some air above the fish
  • Cook for 15-20 minutes. Cooking in this way means your fish will remain moist, so don’t worry about over cooking it. If unsure, you can check it by taking a peek inside the boat, but be careful of escaping steam.
  • Serve with a salad or assorted steam vegetables, drizzling any of the excess sauce over your meal.

Enjoy!

Veena Gollop
Fitness Inside Out Licensee