Luis' Heavenly Hake Parcels with Butternut Mash

For five people (quantities for ten are given below)

5 hake fillets (each about 200g)
1 small bunch of spring onions, trimmed
1 small green pepper
1 small red pepper
10 chestnut or tightly-closed button mushrooms
1 butternut squash (about 1kg)
500g raw brown rice
1 packet (about 250g) of mung, soya or other bean sprouts
black sesame seeds (available from Japanese food shops) (optional)
bottled sweet and sour sauce, for dipping (optional)

Method

1. Heat the oven to 180C/350F/gas 4.
2. Prepare the fish fillets: cut each fillet into thirds, lengthways, and lay the pieces over each other to make 5 three-layer fillets.
3. Cut the ends off the peppers and discard the seeds. Chop the ends into small pieces and slice the rest of the peppers into thin strips. Slice the spring onions lengthways into thin strips and mix them and the peppers.
4. Place each fish fillet stack on a bed of some of the vegetables on a large square of aluminium foil, adding a few more peppers and spring onions strips on top, along with 2 of the mushrooms.
5. Fold up the foil and seal the ends tightly to make a parcel and place them on an oven tray or oven sheet.
6. Bake for 15 minutes for 5-10 portions (and 20 minutes for 50 portions).
7. Meanwhile, cook the rice according to packet instructions.
8. Meanwhile, cut the butternut squash in half lengthways and bake in the oven until the flesh is soft.
9. When it is cool enough to handle, scoop out the squash’s flesh and mash it with a little salt and pepper.
10. Place the fish and vegetable parcels, with some of the bean sprouts, on serving plates with a little of the mashed squash. Sprinkle over a few black sesame seeds, if wished.
11. Dribble 1-2 tbsp sweet and sour sauce, if wished, over the serving plates for dipping and serve, handing round the rice separately.

Each serving provides:
Kcal: 548 Kcal
Protein: 44.4g
Fat: 7.2g (of which saturated fat: 1.3g)
Carbohydrate: 76 (of which sugars: 7.9g)
Fibre: 1.6g

Nutrition Points:

a) This recipe is high in carbohydrate.
b) This recipe is high in Vitamin A.

Serving Suggestions:

a) A little milk and butter are good additions to the mashed butternut squash for added flavour.
b) Instead of brown rice, white or basmati rice could be used, but the dish will contain less fibre.

For ten people

10 hake fillets (each about 200g)
2 small bunches of spring onions, trimmed
2 small green peppers
2 small red peppers
20 chestnut or tightly-closed button mushrooms
2 butternut squash (each about 1kg)
1kg raw brown rice
2 packets (about 250g) of mung, soya or other bean sprouts
black sesame seeds (available from Japanese food shops) (optional)
bottled sweet and sour sauce, for dipping (optional)

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