Cod, Asparagus, and Tomato Parcels
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
288
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 41 μg | (68 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.2 mg | (118 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 989 mg | (25 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 464 μg | (232 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 246 mg | |||
| Cholesterol | 85 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 cloves garlic cloves (peeled)
- 1 tsp salt (or to taste)
- 2 Tbsps good quality olive oil (plus additional for the packets)
- 13 ozs thin Asparagus (spears)
- 2 Tbsps butter
- 6 Tbsps freshly squeezed lemon juice
- 1 ½ tsps grated lemon zest
- ½ tsp ground Black pepper (or to taste)
- 1 cup cherry Tomatoes (rinsed and halved)
- ½ cup finely diced, sweet, red peppers
- 4 Cod pin bones removed (175 g | 6 oz each)
Preparation steps
1.
Preheat the oven to 450ºF / 230ºC. Cut four 12-inch / 30 cm squares of aluminum foil and drizzle a small amount of oil over the center of each square.
2.
On a cutting board, using the back of a fork, mash the garlic and 1 teaspoon of salt into a paste. Set aside.
3.
In a large skillet over medium heat, heat 1 tablespoon of the oil. Add the asparagus and saute until bright green but not cooked through, 1 to 2 minutes. Transfer the asparagus to a plate; set aside.
4.
Add the remaining 1 tablespoon oil and the butter to the skillet. When the butter melts, add the garlic paste and cook, stirring, until fragrant, about 1 minute. Add the lemon juice and zest and black pepper; remove from the heat.
5.
Place asparagus and tomatoes in the center of each piece of paper or foil. Spoon half of the garlic-lemon mixture on top of the asparagus and tomatoes. Arrange the cod fillets on top the the vegetables and sprinkle with diced peppers. Drizzle the remaining garlic-lemon mixture over the top.
6.
Fold the edges of the foil up and over the fish and seal to make 4 individual packets. Transfer the packets to a rimmed baking sheet and roast until the fish is cooked through, about 10 minutes per inch of thickness.
7.
Carefully open each packet and, using a spatula, transfer the contents to individual plates. Pour the juices from each packet over each fillet and serve immediately.
