Oily Fish En Papillote

Name: Oily Fish En Papillote
Total time: 40 min
Yield: 4
Cuisine: French
Ingredients: 0.25 cup extra-virgin olive oil; 4 Mackerel (pin boned); 1 medium Zucchini (sliced); 0.5 cup pitted green olives (sliced); 0.5 cup pitted black olives (sliced); 0.333 cup sun-dried tomatoes (drained); salt; peppers; 1 tsp dried oregano

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Health Score:

86 / 100

Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

Calories:

430

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	430 cal.	(20 %)
Protein	30 g	(31 %)
Fat	32 g	(28 %)
Carbohydrates	4 g	(3 %)
Sugar added	0 g	(0 %)
Roughage	3.8 g	(13 %)

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more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	6 μg	(30 %)
Vitamin E	3.6 mg	(30 %)
Vitamin K	16 μg	(27 %)
Vitamin B₁	0.4 mg	(40 %)
Vitamin B₂	0.6 mg	(55 %)
Niacin	19.1 mg	(159 %)
Vitamin B₆	1.1 mg	(79 %)
Folate	42 μg	(14 %)
Pantothenic acid	0.8 mg	(13 %)
Biotin	9.1 μg	(20 %)
Vitamin B₁₂	13.5 μg	(450 %)
Vitamin C	14 mg	(15 %)
Potassium	779 mg	(19 %)
Calcium	82 mg	(8 %)
Magnesium	72 mg	(24 %)
Iron	3.5 mg	(23 %)
Iodine	78 μg	(39 %)
Zinc	1.1 mg	(14 %)
Saturated fatty acids	7.3 g
Uric acid	253 mg
Cholesterol	123 mg
Complete sugar	2 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: ¼ cup extra-virgin olive oil; 4 Mackerel (pin boned); 1 medium Zucchini (sliced); ½ cup pitted green olives (sliced); ½ cup pitted black olives (sliced); 0.333 cup sun-dried tomatoes (drained); salt; peppers; 1 tsp dried oregano

How healthy are the main ingredients?

olive oil oregano Mackerel Zucchini salt

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Preparation steps

Pre-heat the oven to 190°C (170° fan) | 375F | gas 5. Cut two 30 cm | 12 inch x 20 cm | 8 inch rectangles of wax paper. Fold paper in half, bringing the top side of the paper down and over.

Open the papers back out again and divide the sliced zucchini between the two, arranging in an overlapping crescent shape next to the fold of the paper.

Place the mackerel fillets next to the zucchini, one with the skin side down and one with the skin side up.

Arrange a mixture of the slices olives on top and top them with pieces of sun-dried tomato. Sprinkle the dried oregano on top and drizzle the olive oil and seasoning on top.

Bring the top part of the paper back over, as you did when you made the first fold; this should enclose the ingredients.

Fold the bottom edges of the paper back over themselves to create a 1 inch border along the bottom. Fold the left and right sides back in over the paper by roughly an inch towards the centre.

Seal the side and bottom borders together by sewing kitchen string through them to secure. Carefully sit the papers on a baking tray.

Bake for 10-12 minutes until the fish is just cooked and the zucchini is soft. Remove from the oven and carefully cut away the pocket of paper to reveal the ingredients; take care as the steam will escape quickly.

Serve immediately.

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