Baked Fish in Filo Pastry
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 35 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 | 43.94 g | (45 %) | ||
| Fat | 5.28 g | (5 %) | ||
| Carbohydrates | 10.37 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.12 g | (0 %) |
more nutritional values
| Vitamin A | 103.52 mg | (12,940 %) | ||
| Vitamin D | 2.16 μg | (11 %) | ||
| Vitamin E | 1.76 mg | (15 %) | ||
| Vitamin K | 27.7 μg | (46 %) | ||
| Vitamin B₁ | 0.28 mg | (28 %) | ||
| Vitamin B₂ | 0.26 mg | (24 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.55 mg | (39 %) | ||
| Folate | 45.59 μg | (15 %) | ||
| Pantothenic acid | 0.68 mg | (11 %) | ||
| Biotin | 4.07 μg | (9 %) | ||
| Vitamin B₁₂ | 2.11 μg | (70 %) | ||
| Vitamin C | 7.84 mg | (8 %) | ||
| Potassium | 484.39 mg | (12 %) | ||
| Calcium | 43.55 mg | (4 %) | ||
| Magnesium | 80.97 mg | (27 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 12.78 μg | (6 %) | ||
| Zinc | 1.43 mg | (18 %) | ||
| Saturated fatty acids | 1.38 g | |||
| Uric acid | 236 mg | |||
| Cholesterol | 205.32 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Cod (each 150 grams)
- 1 Tbsp lemon juice
- salt
- peppers
- 4 Tbsps chopped parsley
- 4 sheets Filo dough (approximately 30x30 cm)
- Pastry flour (for the work surface)
- 2 egg yolks
Preparation steps
1.
Preheat the oven to 180°C (approximately 350°F) and line a baking sheet with parchment paper.
2.
Rinse fish fillets, pat dry, sprinkle with lemon juice and season with salt and pepper.
3.
Spread filo dough on a floured kitchen towel and place fish on it centrally. Sprinkle each fish with 1 tablespoon parsley. Pull dough around fish to create a parcel and place on the baking tray. Whisk egg yolks in a bowl and brush over parcels. Bake in the preheated oven for approximately 20 minutes until dough is golden brown and crispy.
4.
Serve if desired with a lemon wedge and a vegetable dip.
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