Sole and Vegetables Baked in Parchment Paper

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
590
calories
Calories
How many calories can I eat?

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie590 cal.(28 %)
Protein67 g(68 %)
Fat19 g(16 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage20.3 g(68 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A4.9 mg(613 %)
Vitamin D0.2 μg(1 %)
Vitamin E6.8 mg(57 %)
Vitamin K302.9 μg(505 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.7 mg(64 %)
Niacin22.5 mg(188 %)
Vitamin B₆2.7 mg(193 %)
Folate653 μg(218 %)
Pantothenic acid2.4 mg(40 %)
Biotin36.7 μg(82 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C151 mg(159 %)
Potassium3,414 mg(85 %)
Calcium504 mg(50 %)
Magnesium267 mg(89 %)
Iron8.3 mg(55 %)
Iodine130 μg(65 %)
Zinc3.6 mg(45 %)
Saturated fatty acids9.9 g
Uric acid855 mg
Cholesterol183 mg
Complete sugar34 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
2 bunches small carrots (with green parts)
salt
1 stalk Leeks
1 organic lemon
8 Sole fillet
4 sprigs thyme
8 Leeks
8 cloves
4 Tbsps melted butter
freshly ground peppers
How healthy are the main ingredients?
carrotLeekthymesaltlemonLeek
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Preparation steps

1.

Peel carrots and trim, leaving a bit of green stems intact. Blanch in salted boiling water for about 5 minutes, drain. Cut leek into small rings and rinse thoroughly in a colander.

2.

Rinse lemon in hot water and cut into thin slices. Rinse sole fillets and pat dry. Rinse thyme and chives.

3.

 Lay parchment greaseproof paper on the work surface. Arrange leek, carrots and fish fillets on top. Spread with thyme, chives, lemon slices and cloves. Drizzle melted butter over and season with salt and pepper. Fold in paper and seal tightly. Bake in preheated oven at 160°C (approximately 325°F)for about 40 minutes. Remove from oven and open paper carefully. Serve. 

 

 

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