Dec 222011
I will admit there are days I look in my fridge and no inspiration comes.
Ha who are we kidding, that’s almost every day.
But yesterday, inspiration struck in the form of parchment paper packets.  I found the basic recipe in Clean Eating, but chose to use my dad’s fresh caught fish and the seasonal veggies I got from my CSA.  It was so easy that I’ll be doing a lot more packets going forward-even veggie only ones. 
Mind you, they weren’t pretty-between the over stuffing of fresh veggies, the light coconut oil separating/not coming out smooth and then leaking out the sides, and finally, the ends….at the last minute I asked myself what the heck I was going to secure the ends with. I could have used toothpicks possibly, and I couldn’t find paperclips, so I went with safety pins. Very resourceful, I felt.
Even with a few mishaps, the result was completely mouth watering.
The steam from the packets produced tender veggies and flavorful fish without lots of fat and calories.  So grab yourself some parchment paper and get cookin!
Florida Coconut Curry Thai Fish Packets
Inspired by Clean Eating, Jan/Feb issue, Amy’s Thai Style Coconut Curry Hailbut Packets
Serves 4


4 40z fillets of white fish of choice (I used fresh caught flounder my dad caught.)
Sea salt and fresh ground pepper, to taste
1 14oz can light coconut milk
½ red onion, thinly sliced
Handful yum yum peppers, sliced (or 1 bell pepper, any color, seeded and chopped)
1 large head broccoli, crown chopped and stem sliced
2 cups snow peas
1 bunch green onions, chopped (extra reserved for garnish)
½ cup basil, torn
½ cup chopped fresh culantro or cilantro
1 lime, sliced
1 tsp curry powder
red pepper flakes, to taste
  1. Preheat oven to 400F.  Cut four 15 inch squares of parchment paper.
  2. Lay each fillet on a piece of parchment paper and season with salt and pepper. Pour half the coconut milk over fillets, divided evenly.
  3. Layer red onion through red pepper flakes.  Pour remainder of coconut milk over top, dividing evenly over fillets.
  4. Fold top and secure ends. (All I had was a few safety pins.)
  5. Cook 15 to 17 minutes until the fish is opaque.
  6. Open packets and slide onto plate.
Nutrition Facts
4 Servings
Amount Per Serving

Calories 242.1
Total Fat 5.1 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 1.2 g
Cholesterol 46.5 mg
Sodium 160.8 mg
Potassium 1,346.3 mg
Total Carbohydrate 14.9 g
Dietary Fiber 6.9 g
Sugars 3.0 g
Protein 36.5 g

Vitamin A 86.2 %
Vitamin B-12 25.9 %
Vitamin B-6 42.3 %
Vitamin C 332.9 %
Vitamin D 0.0 %
Vitamin E 22.2 %
Calcium 29.4 %
Copper 7.7 %
Folate 34.5 %
Iron 18.5 %
Magnesium 43.0 %
Manganese 27.2 %
Niacin 47.8 %
Pantothenic Acid 14.8 %
Phosphorus 44.8 %
Riboflavin 19.5 %
Selenium 82.6 %
Thiamin 14.0 %
Zinc 9.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Aug 242011

My favorite dish to get at my local hole-in-the-wall Thai restaurant, Mai Thai, is Tofu Kra Prow, described as mixed vegetables and basil leaves in a chili-garlic sauce.  I always order steamed rice noodles on the side as opposed to white rice.  My eyes light up when the fragrant dish arrives, piled high with super spicy and fresh, tender-crisp veggies.  The restaurant has the most beautiful presentation of carrots artfully formed into a flower on top of a nest of thin red beet strands.  It’s just gorgeous.  The tofu is lightly fried so it has a delicate crust and soft pillowy inside that is perfect with the spice.  I could eat it every day.  Alas, that could get expensive and I don’t need to be eating white rice noodles and fried tofu daily so I vowed to come up with a buckwheat and sautéed tofu version.

Once again, I channeled my inner Veggie Sandra Lee with a bag of frozen Thai-Style veggies. All about the convenience!

The final verdict is that this is not the sauce they use at the restaurant.  The recipe I found for Kra Prow (and there were not many out there) has fish and oyster sauce in it, so my sauce is brown and theirs is not.  Both are equally delicious in their own way though.  This had more depth of flavor and the buckwheat soba is heartier than the rice noodles. As for similarities, both have the delicious garlic and heat elements as well as that aromatic basil.  

Tofu Kra Prow with Buckwheat Noodles

Inspired by Tofu Kra Prow from my local Mai Thai’s Menu and this recipe; Kra Pow Chicken
Serves 5 (over 1 cup depending on size of eggplant)


1 block extra firm tofu, drained, pressed and cut into cubes
1 bag Thai Style frozen veggies, I used Cascadian Farm, Thai-Style Stir fry Blend
3 white Japanese Eggplant, chopped
1 head garlic (12 cloves), minced
2 -4 cayenne pepper, diced (I had to sub 1 1/2 tsp cayenne pepper)
1/2 to 1 cup low sodium vegetable broth
1 1/2 cups Thai Basil leaves (again had to sub regular basil as that’s what I had growing)
1 Pkg Buckwheat Soba, cooked to package directions and set aside
2 tsp rice wine vinegar

6 Tbsp oyster sauce
4 Tbsp fish sauce
1/2 Tbsp Turbinado sugar
2 tsp low sodium Tamari (or soy sauce)


1. Mix sauce ingredients in a small bowl.

2. Heat 1 Tbsp water or broth in a skillet or wok over medium heat; add garlic and pepper, sauté, stirring constantly until browned, about 3 minutes. 

3. Add tofu and eggplant and sauté until browned, adding more water or broth as needed to prevent sticking. Remove from pan and set aside.

4. Heat another 1 Tbsp broth over high heat; add Thai vegetables, sauté 4 to 5 minutes.  Add tofu and eggplant back to pan.

4.  Stir in sauce and toss to coat; add broth, reduce heat and simmer.  Add buckwheat soba.  Remove from heat and stir in basil and rice wine vinegar.

Nutrition Facts

5 Servings (Large, over 1 cup servings, depending on the size of the eggplant)
Amount Per Serving

Calories 304.0
Total Fat 6.5 g
Saturated Fat 0.8 g
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 1,912.3 mg**** 
Potassium 458.1 mg
Total Carbohydrate 45.1 g
Dietary Fiber 6.2 g
Sugars 8.1 g
Protein 18.9 g

Vitamin A 11.5 %
Vitamin B-12 1.5 %
Vitamin B-6 9.5 %
Vitamin C 22.6 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 13.3 %
Copper 10.3 %
Folate 8.2 %
Iron 12.4 %
Magnesium 23.3 %
Manganese 52.1 %
Niacin 4.1 %
Pantothenic Acid 1.2 %
Phosphorus 16.3 %
Riboflavin 3.7 %
Selenium 18.2 %
Thiamin 4.1 %
Zinc 7.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

****This dish will be lower in sodium than listed here due to the low sodium tamari and vegetable broth; however, to cut it down even more reduce the amount of fish sauce and oyster sauce a bit and that will help as well.  I use Sparkrecipes as the recipe builder and there were no options for low sodium veggie broth or tamari.

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