Each serving is wrapped up in parchment paper so when diners untie it, they are met with a burst of aromas and textures.

Makes 4 servings
Cooking time: N/A

Ingredients

Sauce

  • ½ cup (125 mL) sake
  • 3 tbsp (45 mL) sodium reduced soy sauce
  • 1 tbsp (15 mL) canola oil
  • 2 tsp (10 mL) finely grated fresh ginger
  • ½ tbsp (7 mL) finely minced garlic
  • ½ tsp (2 mL) black pepper

Packets

  • 4 sheets parchment paper, 15 x 15 in.
  • (38 x 38 cm)
  • 6 oz. (170 g) pre-cooked soba noodles
  • 16 fresh shitake mushrooms,
  • stems discarded
  • ¼ cup (60 mL) bamboo shoots
  • 12 spears fresh asparagus, trimmed and cut
  • in half
  • 4 fresh sea bass fillets, scaled and skin
  • removed, about 3 oz. (90 g) each
  • 4 pieces butchers’ twine, each about
  • 8 in. (20 cm) long

Instructions

  1. In bowl, combine sauce ingredients. Set aside.
  2. Lay one sheet of parchment paper on table. Place one quarter of cooked soba noodles, 4 shitake mushrooms, bamboo shoots, 6 asparagus pieces and one piece of sea bass in centre of parchment paper. Repeat three times.
  3. Add 3 tbsp (45 mL) sauce and bring all sides of packet toward centre to close. Tie air-tight with string. Repeat process three times until four packets are made. Place on baking sheet and bake at 400°F (200°C) for 15 to 20 minutes depending on thickness of the fish. Serve hot, instructing diners to unwrap parchment paper.

Notes

Serving Size
1 fillet packet

Recipe courtesy of canolainfo.org, featured in The Canadian Diabetes Association’s 2017 Healthy Living Calendar. To download the latest recipes, visit www.diabetes.ca/calendar

Nutritional Information

Per Serving
Calories 380
Total fat 12 g
Saturated fat 1.5 g
Cholesterol 75 mg
Sodium 390 mg
Carbohydrates 35 g
Fiber 6 g
Protein 32 g
Sugars 7 g
Eating fish rich in omega-3 fatty acids can help reduce the risk of heart attack and stroke. Bake, broil, grill, poach, or microwave fish to reap the most benefit. You can also replace the sea bass with other oily fish, such as mackerel, lake trout or salmon, and switch up the veggies for something new! – Liz Walker, registered dietitian, Whitehorse, Y.T.

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