Parchment Packet Fish

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Parchment Packet Fish
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
436
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie436 cal.(21 %)
Protein35 g(36 %)
Fat19 g(16 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage13.2 g(44 %)
Vitamin A5.2 mg(650 %)
Vitamin D3.6 μg(18 %)
Vitamin E4.4 mg(37 %)
Vitamin K258.2 μg(430 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.4 mg(36 %)
Niacin13.1 mg(109 %)
Vitamin B₆1.4 mg(100 %)
Folate126 μg(42 %)
Pantothenic acid2.8 mg(47 %)
Biotin34 μg(76 %)
Vitamin B₁₂5.7 μg(190 %)
Vitamin C118 mg(124 %)
Potassium1,892 mg(47 %)
Calcium176 mg(18 %)
Magnesium106 mg(35 %)
Iron3.3 mg(22 %)
Iodine78 μg(39 %)
Zinc1.9 mg(24 %)
Saturated fatty acids9.4 g
Uric acid506 mg
Cholesterol78 mg
Complete sugar24 g

Ingredients

for
4
Ingredients
12 fine carrots (with green)
2 onions
4 redfish fillet (or other marine fish)
lemon juice
salt
freshly ground peppers
4 Tbsps chopped parsley
400 grams Broccoli
4 Tbsps butter
3 Tbsps breadcrumbs
2 sprigs parsley (for garnish)
How healthy are the main ingredients?
Broccoliparsleyparsleycarrotonionsalt

Preparation steps

1.

Preheat the oven to 200°C (approximately 390°F). Place 4 sheets of parchment on a baking sheet. 

2.

Carefully peel carrots. Peel and dice onions, set aside. Rinse fish, sprinkle with lemon juice and season with salt and pepper.

3.

On each sheet of parchment, add three carrots, some onion, salt, pepper, a fish filet and a tablespoon of parsley. Fold parchment into a packet, place on baking sheet and bake for about 20 minutes.

4.

Meanwhile, boil water to cook broccoli.

5.

Rinse broccoli, divide into small florets and cook in boiling water for 3-5 minutes, until al dente. Shock in cold water and drain. 

6.

Melt butter in a pan and fry breadcrumbs until golden brown, remove and set aside.

7.

Melt butter again and swirl broccoli. 

8.

Remove fish from oven and open packets. Sprinkle with bread crumbs, garnish with parsley and serve with broccoli.