Fat-Free Fish Parcels
I’m currently on Cyndi O’Meara’s 4-Phase Fat Elimination Protocol and not eating any fats of any kind. My trusty Thermomix is a great help in preparing tasty fat-free and low-fat meals. I whipped up these fat-free fish parcels one night for dinner and both ThermoHubby John and I enjoyed them thoroughly. Even if you’re not dieting, you’ll love the tastes in these little steamed jewels!
I was looking for some dinner inspiration in my usual spot – my refrigerator, that is – and I grabbed what I found that was allowed in the protocol. I ended up with savoy cabbage, fennel, white fish, spring onion, some ginger and a clementine. Those of you who are following or have followed the 4PFEP will be clucking your tongues saying to yourselves that one isn’t supposed to mix more than one allowed vegetable in any one meal, and you’re right. I off-roaded a tiny bit here but the result was deliciously worth it 😉 I also used some Bragg’s Liquid Aminos, a source of plant protein which adds taste and amino acids without any alcohol or fermentation. You could of course use some curry powder or coriander or other herb/spice/seasoning to enhance the taste of your fish and the orange and the fennel.
So stick your nose into your fridge and pull out some likely suspects to turn into a delicious, fat-free meal. Use the steaming liquid as a sauce base and throw some rice, noodles, quinoa or potatoes into the simmering basket for the rest of the family or for Phase 4-Ever 😉
- 4 large savoy cabbage leaves
- 200 - 400 g white fish (or any fish you like)
- 2 clementines or satsumas or one orange, peeled and separated into sections
- a 2-inch knob of ginger, peeled and cut into julienne strips
- half a bulb of fennel, cut into thin strips
- 2 spring onions, white part only, cut into 2-inch sections (save the green parts for the sauce)
- Soy sauce or Bragg's Liquid Aminos
- the green parts of your 2 spring onions
- Several sprigs of fresh coriander/cilantro or parsley
- 400 g water
- 1 Tbsp. Soy sauce or Bragg's Liquid Aminos
- 1 Tsp. Fish sauce
- 200 g rice
- toothpicks or bamboo cocktail skewers
- Wash the cabbage leaves and pat them dry. Cut the fish into 4 pieces. Place a piece of fish into each cabbage leave and divide the other ingredients evenly between them.
- Secure each parcel with toothpicks or cocktail skewers and arrange them in the Varoma dish. Sprinkle each parcel with a little Soy Sauce or Bragg's Liquid Aminos, pop the lid on the Varoma and set it aside.
- Drop the onion and the fresh herbs onto the running blades at Speed 7 and turn off immediately. Scrape down the sides of the TM bowl with the spatula.
- Add the water and other liquids. Insert the simmering basket and weigh the rice into it.
- Put the lid and the measuring cup onto your TM and rinse your rice 10 seconds/Speed 8.
- Remove the MC and place the Varoma on top of the Thermomix. Steam for 20 minutes/Varoma setting/Speed 4 or until the fish is cooked and the cabbage leaves are softened.
- Remove the Varoma and the simmering basket and set them aside to keep warm. Check to see that the rice is fully cooked. If not, see below.
- We want to end up with enough sauce just to cover half the height of the blade in the bottom of the bowl so start reducing the sauce 5 minutes/Varoma setting/Speed 4. If your rice needs a little more cooking, pop the simmering basket back in for the first 5 minutes, then remove. Repeat as required until your sauce is nicely reduced.
- Serve parcels with or without rice, and drizzle with sauce.
- Madame Thermomix's Top Tip: Use your Measuring Cup as a timbale or mould to present your rice, quinoa, couscous or even your chopped salads 😉 It's a nice touch!
- Note: to ensure Phase 2 compliancy, adjust your ingredients to your protocol allowance and don't use the Fish Sauce because it contains small amounts of sugar and alcohol.
Bon appétit !