Citrus Fish En Papillote

Name: Citrus Fish En Papillote
Total time: 40 min
Yield: 4
Cuisine: French
Ingredients: 4 pieces Cod fillet (approx. 180 g each); 1.5 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 olive oil; 0.375 cup dry white wine

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Health Score:

8,8 / 10

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 40 min.

Ready in

Calories:

304

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	304 kcal	(14 %)
Protein	28.01 g	(29 %)
Fat	15.24 g	(13 %)
Carbohydrates	12.08 g	(8 %)
Sugar added	0 g	(0 %)
Roughage	4.2 g	(14 %)

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more nutritional values

Vitamin A	114.66 mg	(14,333 %)
Vitamin D	1.36 μg	(7 %)
Vitamin E	1.53 mg	(13 %)
Vitamin B₁	0.15 mg	(15 %)
Vitamin B₂	0.17 mg	(15 %)
Niacin	8.67 mg	(72 %)
Vitamin B₆	0.44 mg	(31 %)
Folate	48.57 μg	(16 %)
Pantothenic acid	0.49 mg	(8 %)
Biotin	0.9 μg	(2 %)
Vitamin B₁₂	1.19 μg	(40 %)
Vitamin C	28.24 mg	(30 %)
Potassium	675.89 mg	(17 %)
Calcium	83.29 mg	(8 %)
Magnesium	73.4 mg	(24 %)
Iron	1.86 mg	(12 %)
Iodine	0.3 μg	(0 %)
Zinc	0.98 mg	(12 %)
Saturated fatty acids	2.11 g
Cholesterol	62.37 mg

Author of this recipe:

EAT SMARTER

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Ingredients

for

servings

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
olive oil; ⅜ cup
dry white wine

How healthy are the main ingredients?

Fennel garlic Dill lemon Lime

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Preparation steps

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.

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.

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.