Citrus Fish En Papillote

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Citrus Fish En Papillote
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Health Score:
Health Score
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
304
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie304 kcal(14 %)
Protein28.01 g(29 %)
Fat15.24 g(13 %)
Carbohydrates12.08 g(8 %)
Sugar added0 g(0 %)
Roughage4.2 g(14 %)
Vitamin A114.66 mg(14,333 %)
Vitamin D1.36 μg(7 %)
Vitamin E1.53 mg(13 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.17 mg(15 %)
Niacin8.67 mg(72 %)
Vitamin B₆0.44 mg(31 %)
Folate48.57 μg(16 %)
Pantothenic acid0.49 mg(8 %)
Biotin0.9 μg(2 %)
Vitamin B₁₂1.19 μg(40 %)
Vitamin C28.24 mg(30 %)
Potassium675.89 mg(17 %)
Calcium83.29 mg(8 %)
Magnesium73.4 mg(24 %)
Iron1.86 mg(12 %)
Iodine0.3 μg(0 %)
Zinc0.98 mg(12 %)
Saturated fatty acids2.11 g
Cholesterol62.37 mg
Author of this recipe:

Ingredients

for
4
Ingredients
4 pieces
Cod fillet (approx. 180 g each)
1 ½ cups
Green bean (ends trimmed)
1
Baby Fennel (finely sliced or shaved)
4
scallions (roughly chopped)
1 clove
garlic (sliced)
2 sprigs
Dill (plucked from the stalks)
1
unwaxed lemon (finely sliced)
1
unwaxed Lime (finely sliced)
4 tablespoons
cup
How healthy are the main ingredients?
FennelgarlicDilllemonLime

Preparation steps

1.
Heat the oven to 180°C (160°C in a fan oven), 350°F, gas 4. Cut 4 pieces of grease-proof paper or baking parchment measuring 30x30 cm.
2.
Place one piece of fish in the middle of each piece of paper and arrange the vegetables, garlic and dill on top. Finish with the sliced citrus fruits. Season with freshly ground coarse sea salt and black pepper and drizzle 1 tbsp olive oil over each portion.
3.
Fold up the edges of the paper and pour a little wine into each parcel. Fold over the paper, twist the ends together and seal well. Place on a baking tray and cook in the oven for 15-20 minutes. Serve with fresh ciabatta, for example.