Baked Cod with Vegetables En Papillote

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Baked Cod with Vegetables En Papillote
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
337
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie337 kcal(16 %)
Protein42.6 g(43 %)
Fat15.9 g(14 %)
Carbohydrates5.6 g(4 %)
Sugar added0 g(0 %)
Roughage1.73 g(6 %)
Vitamin A108.93 mg(13,616 %)
Vitamin D2.16 μg(11 %)
Vitamin E1.98 mg(17 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.21 mg(19 %)
Niacin13.18 mg(110 %)
Vitamin B₆0.72 mg(51 %)
Folate39.89 μg(13 %)
Pantothenic acid0.52 mg(9 %)
Biotin2.46 μg(5 %)
Vitamin B₁₂1.89 μg(63 %)
Vitamin C44.88 mg(47 %)
Potassium778.15 mg(19 %)
Calcium47.44 mg(5 %)
Magnesium95.76 mg(32 %)
Iron1.41 mg(9 %)
Iodine0.3 μg(0 %)
Zinc1.37 mg(17 %)
Saturated fatty acids2.24 g
Cholesterol99 mg

Ingredients

for
4
Ingredients
1
small Zucchini
1
2
4
Cod fillets (each about 180 grams)
freshly ground Pepper
1 tablespoon
1
4 tablespoons
2 tablespoons
freshly chopped Fresh herbs (such as Rosemary and Thyme)

Preparation steps

1.
Preheat the oven to 200 ° C convection.
2.

Rinse and dry zucchini, trim the ends and cut into 2 cm (approximatley 3/4 inch) thick diagonal slices. Rinse and halve bell pepper, remove seeds and ribs and cut into strips. Rinse tomatoes, cut out stalks and cut into slices.

3.

Rinse fish and pat dry, season with salt and pepper and sprinkle with lemon juice.

4.

Squeeze garlic through the garlic press into a small bowl and mix with olive oil and chopped herbs.

5.

Arrange 4 rectangular pieces of parchment paper next to each other on a flat surface and brush with herbed oil. Arrange fish and vegetables on paper pieces and drizzle with a little oil. Fold paper and seal tightly. Bake in preheated oven at 200°C (approximately 400°F) for about 15-20 minutes. Remove from the oven and serve.