- Preheat the oven to 240°C (475°F, gas mark 9). Cut out four 30 cm (12 in) squares of foil or baking parchment. Arrange one-quarter of the chopped Asian greens in the middle of each foil or paper square. Top with a fish steak, and sprinkle over the orange zest and juice, basil, garlic, white wine, olive oil, fennel, carrot, and salt and pepper to taste. Fold over the foil or paper to form a parcel, leaving a little air inside so the ingredients can steam, and twist the edges to seal. Set the parcels on a baking sheet. Set aside.
- Combine the bulghur wheat with 900 ml (1 1/2 pints) water in a large saucepan and bring to the boil. Reduce the heat to moderately low, cover and cook for 12–15 minutes or until the bulghur is just tender. Drain the bulghur if necessary.
- While the bulghur is cooking, put the fish parcels into the oven and bake for 10 minutes. Open one of the parcels to check that the fish is cooked and will flake easily.
- Fork through the cooked bulghur and mix in the olive oil, lemon juice, garlic, basil, coriander and spring onions. Season with salt and pepper to taste. Serve each person a fish parcel, letting them open them at the table, with the bulghur pilaf in a bowl.
Some more ideas
Cod steaks can be used instead of the hake. * Replace the dry white wine with orange juice. * For salmon en papillote, divide 4 large tomatoes, sliced, among 4 foil or paper squares and lay 4 pieces of skinless salmon fillet, about 140 g (5 oz) each, on top. Sprinkle with 2 garlic cloves, finely chopped, 1 fresh red chilli, seeded and sliced, 4 spring onions, sliced, 3 tbsp chopped fresh coriander, ½ tsp ground cumin and 2 tbsp lemon juice. Wrap and bake for 10 minutes, and serve with the bulghur pilaf.
Hake is a good source of phosphorus, which together with calcium is needed for the hardening of bones and teeth. * Bulghur wheat is produced from whole wheat grains. It is a good source of starchy carbohydrate, dietary fibre and B vitamins, as it contains the particularly nutritious outer layers of the grain. * Pak choy is a variety of Chinese cabbage, the Oriental species of the cabbage family. Its nutritional content is similar to cabbages such as Savoy, being a particularly good source of folate and beta-carotene.
Each serving provides
A, B1, C, niacin, iron * calcium, copper, potassium * B6, folate