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Calories: 355
Total Fat: 4.3g
Saturated Fat: 1.1g

Fiber: 8.2g

Protein: 33g


Sodium: 325mg

Carbohydrates: 40g


  • 1  tablespoon salt-reduced soy sauce

  • 1 garlic clove, crushed

  • 1 tablespoon rice wine vinegar

  • 2 teaspoons mirin

  • 4 x 120g firm white fish fillets

  • 5cm piece fresh ginger, peeled, cut into matchsticks

  • 2 tablespoons chopped coriander stems (2cm lengths)

  • 2 bunches gai lan (Chinese broccoli), stems and leaves separated, chopped

  • 1/2 teaspoon sesame oil

  • 3 cups cooked low-GI brown rice

  • Sliced long red chili, to serve

  • Lime wedges, to serve

  • Fresh coriander leaves, to serve


  1. Combine soy, garlic, vinegar, mirin and 2 teaspoons cold water in bowl. Place 1 sheet baking paper on a flat surface. Place 1 fish fillet in centre of paper. Top with 1⁄4 of the ginger and coriander stems. Drizzle with 1/4 of the soy mixture. Fold up baking paper to enclose filling. Secure with kitchen string. Repeat with remaining baking paper, fish, ginger, coriander stems and soy mixture.

  2. Place a large steamer over a wok or large saucepan of simmering water. Place parcels, seam-side up, in steamer. Cook, covered, for 6 to 8 minutes or until fish is cooked through. Remove steamer from wok. Carefully remove fish from steamer.

  3. Place broccoli stems in steamer. Return to wok. Cook, covered, for 3 to 4 minutes or until just tender. Add leaves. Cook, covered, for 1 to 2 minutes or until wilted.

  4. Remove and discard string from parcels. Divide broccoli between serving plates. Top with fish and drizzle with sauce from parcel and sesame oil. Serve with rice. Sprinkle with chilli and coriander leaves and serve with lime wedges.

    Original Recipe:

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