Citrus Fish En Papillote
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
318
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 318 cal. | (15 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 38.3 μg | (64 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 96 μg | (32 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,239 mg | (31 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 462 μg | (231 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 pcs Cod (approx. 180 g each)
- 1 ½ cups Green beans (ends trimmed)
- 1 Baby Fennel (finely sliced or shaved)
- 4 scallions (roughly chopped)
- 1 clove garlic cloves (sliced)
- 2 sprigs Dill (plucked from the stalks)
- 1 unwaxed lemon (finely sliced)
- 1 unwaxed Lime (finely sliced)
- 4 Tbsps olive oil
- ⅜ cup dry white wine
Preparation steps
1.
Heat the oven to 180°C (160°C in a fan oven), 350°F, gas 4. Cut 4 pieces of grease-proof paper or baking parchment measuring 30x30 cm.
2.
Place one piece of fish in the middle of each piece of paper and arrange the vegetables, garlic and dill on top. Finish with the sliced citrus fruits. Season with freshly ground coarse sea salt and black pepper and drizzle 1 tbsp olive oil over each portion.
3.
Fold up the edges of the paper and pour a little wine into each parcel. Fold over the paper, twist the ends together and seal well. Place on a baking tray and cook in the oven for 15-20 minutes. Serve with fresh ciabatta, for example.
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