Asian Infused Fish and Vegetables
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 35.7 μg | (60 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 12.4 mg | (103 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 995 mg | (25 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 200 grams Snow peas
- 2 carrots
- 2 scallions
- 1 handful cilantro
- 1 garlic clove
- 1 tsp Red Curry paste
- 3 Tbsps sesame oil
- salt
- peppers
- 4 fish fillets (each about 180 g)
- Red pepper flakes (to sprinkle)
Preparation steps
Rinse snow peas and cut diagonally into pieces. Rinse carrots, peel and cut into thin sticks. Rinse scallions and cut white parts diagonally into thin rings. Cut green parts into fine strips. Mix vegetables together.
Preheat oven to 180°C (approximately 350°F). Cut 4 pieces of parchment paper measuring about 30 x 30 cm (approximately 12 x 12 inches).
Rinse cilantro and shake dry. Pluck off leaves and place in a bowl. Peel garlic and press into bowl. Mix well with curry paste and 2 tablespoons of oil. Season with salt and pepper.
Rinse fish fillets and pat dry. Place in middle of parchment squares and brush with cilantro oil. Top with vegetables and drizzle remaining oil on top. Fold parchment paper over and secure with kitchen twine. Place parchment parcels on a baking sheet and cook for 25 minutes.
Open parcels and serve sprinkled with red pepper flakes.