Citrus Fish En Papillote

Name: Citrus Fish En Papillote
Total time: 40 min
Yield: 4
Cuisine: French
Ingredients: 4 pcs Cod (approx. 180 g each); 1.5 cups Green beans (ends trimmed); 1 Baby Fennel (finely sliced or shaved); 4 scallions (roughly chopped); 1 clove garlic cloves (sliced); 2 sprigs Dill (plucked from the stalks); 1 unwaxed lemon (finely sliced); 1 unwaxed Lime (finely sliced); 4 Tbsps olive oil; 0.375 cup dry white wine

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Health Score:

89 / 100

Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 40 min.

Ready in

Calories:

318

calories

Calories

How many calories can I eat?

Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	318 cal.	(15 %)
Protein	39 g	(40 %)
Fat	12 g	(10 %)
Carbohydrates	9 g	(6 %)
Sugar added	0 g	(0 %)
Roughage	3.9 g	(13 %)

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more nutritional values

Vitamin A	0.1 mg	(13 %)
Vitamin D	2.6 μg	(13 %)
Vitamin E	3.5 mg	(29 %)
Vitamin K	38.3 μg	(64 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	14.2 mg	(118 %)
Vitamin B₆	0.7 mg	(50 %)
Folate	96 μg	(32 %)
Pantothenic acid	1.1 mg	(18 %)
Biotin	10.8 μg	(24 %)
Vitamin B₁₂	2.4 μg	(80 %)
Vitamin C	46 mg	(48 %)
Potassium	1,239 mg	(31 %)
Calcium	173 mg	(17 %)
Magnesium	86 mg	(29 %)
Iron	1.8 mg	(12 %)
Iodine	462 μg	(231 %)
Zinc	1.5 mg	(19 %)
Saturated fatty acids	1.9 g
Uric acid	260 mg
Cholesterol	68 mg
Complete sugar	6 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 4 pcs Cod (approx. 180 g each); 1 ½ cups Green beans (ends trimmed); 1 Baby Fennel (finely sliced or shaved); 4 scallions (roughly chopped); 1 clove garlic cloves (sliced); 2 sprigs Dill (plucked from the stalks); 1 unwaxed lemon (finely sliced); 1 unwaxed Lime (finely sliced); 4 Tbsps olive oil; ⅜ cup dry white wine

How healthy are the main ingredients?

Green beans olive oil garlic clove Dill Fennel lemon

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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.