Baked Cod with Vegetables En Papillote
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
278
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 278 cal. | (13 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 20.3 μg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.8 mg | (115 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 83 mg | (87 %) | ||
| Potassium | 990 mg | (25 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 460 μg | (230 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 243 mg | |||
| Cholesterol | 68 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 small Zucchini
- 1 green Bell pepper
- 2 Tomatoes
- 4 Cod (each about 180 grams)
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
- 1 garlic clove
- 4 Tbsps olive oil
- 2 Tbsps 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.
