• Holohan Coaching

Japanese Fish Parcels

Incredibly simple to make. Packed with lean protein and nutrient rich vegetables, essential for the hangry athlete. It can be made high or low carb with the addition of either rice/quinoa/low carb noodles.

Serves 2


1 tbsp Miso

1 tsp Sugar

100 ml just boiled water

4 spring onions

2 garlic cloves

Small thumb sized piece of ginger

1 chilli

2 fillets of fish. (I used sea bream)

Small bunch tenderstem broccoli

1 carrot

4 small salad radishes

Small bunch coriander

Carbs of your choice. (I used bulgar wheat and seasoned it with soy sauce)


Mix the first 3 ingredients until well combined.

Add 2 spring onions, garlic, ginger, chilli and the stalks from your coriander to a food processor and blitz to a paste. Add a little water to loosen.

Heat the oven to 200c. Tear off a sheet of tin foil at least 3 times the size of the fish. In the middle lay a few pieces of broccoli then place the fish on top. Score the skin a few times but don't cut all the way through. Cover the fish with half of the paste you made. Repeat with the other fillet.

Now crimp the foil together to make a kind of giant pastie, leaving a small opening in the top to pour in the miso mixture. Once you have seal it up and place on a baking tray and in to the oven. It will take around 15 minutes so put your carbs on now too.

While the fish is cooking use a speed peeler to make some nice strips of carrot. Slice your radishes and remaining spring onions as thinly as you can. I also finely sliced a chilli too but it's up to you how much heat you like.

When the fish has finished cooking plate it up as pictured. Scatter over your finely sliced veg and coriander.

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