Halibut with Vegetables in Parchment Paper
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 min.
Ready in
Calories:
297
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 297 cal. | (14 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 7.5 μg | (38 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 20.5 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.6 μg | (19 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,003 mg | (25 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 293 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Rinse summer squash, carrot and scallions, trim and cut each into about 8 cm (approximately 3 inches) long julienne strips. Put everything in a bowl and mix with lemon juice and 2 tablespoons of oil and season with salt and pepper.
2.
Preheat the oven to 200°C (approximately 400°F).
3.
Place four large pieces of parchment paper on a work surface and brush the center with oil.
4.
Rinse fish, pat dry and brush with the pesto. Place halibut on the parchment paper and cover with prepared vegetables. Fold parchment paper over fish and vegetables and seal well. Cook in the preheated oven for approximately 15-20 minutes. Serve immediately.
