Bream with Swiss Chard En Papillote
Nutritional values
(Percentage of daily recommendation)
| Calorie | 541 cal. | (26 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 14.4 mg | (120 %) | ||
| Vitamin K | 35.7 μg | (60 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 20.7 mg | (173 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 123 mg | (129 %) | ||
| Potassium | 1,666 mg | (42 %) | ||
| Calcium | 478 mg | (48 %) | ||
| Magnesium | 321 mg | (107 %) | ||
| Iron | 9.2 mg | (61 %) | ||
| Iodine | 124 μg | (62 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 443 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 kilogram Swiss chard
- 4 garlic cloves
- 6 Tbsps olive oil
- salt
- freshly ground peppers
- 2 organic lemons (Juiced and zested)
- 4 Sea bream (ready to cook, each about 350 grams)
- 8 pitted, green Olives
- 4 Tbsps chopped parsley
- 80 grams slivered almonds
- 4 Parchment paper (large pieces)
Preparation steps
Rinse and spin dry chard and cut into strips. Peel garlic and chop finely. Heat 2 tablespoons of olive oil in a pan and saute chard for about 5 minutes, stirring. Add half of garlic and season with salt and pepper, set aside.
Rinse sea bream, pat dry and score on each side 2-3 times. Drizzle with lemon juice and season inside and out with salt and pepper. Stuff fish with chard.
Cut olives into slices. Combine lemon zest, remaining garlic, parsley, almonds and 1 tablespoon of olive oil, season with salt and pepper.
Brush parchment paper pieces with 1 tablespoon of oil, spread with remaining chard and top with fish. Sprinkle with olive slices and 2 tablespoons of dressing.
Fold paper tighly and bake fish in preheated oven at 200°C (approximately 400°F) for about 20 minutes. Remove from the oven and unfold carefully. Serve.
