Ingredients
Serves 44 white fish fillets (Rockling, Blue-eye or similar – 150-200gr each)
Olive oil spray
1 ½ cups bean sprouts
2 cloves garlic, crushed
4 spring onions, finely sliced
½ tsp sesame oil
2 tbsp kecap manis (thick Indonesian soy sauce)
1 large fresh red chilli, deseeded and finely sliced
2 tsp Chinese rice wine
Foil, for wrapping
Method
Cut 4 pieces of foil large enough for each fillet when wrapped. Spray well with olive oil spray. Top evenly with remaining ingredients.
Seal foil to totally enclose fish and transfer to a baking dish or oven tray. Bake in a moderate oven (180°C) for approximately 20 minutes or until fish is opaque or just cooked through.
Serve with rice and steamed Asian vegies or a salad made with mixed Asian greens and a soy/honey/sesame oil based dressing.
Notes:
This dish is extremely low in fat (approx 6 gr per serve), so is a great dish for those watching their weight. You could substitute a cutlet (salmon or tuna) for the fillets - these would be slightly higher in fat, but also higher in Omega three type oils.