Cod, Asparagus, and Tomato Parcels

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Cod, Asparagus, and Tomato Parcels
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
336
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie336 kcal(16 %)
Protein43.9 g(45 %)
Fat14.62 g(13 %)
Carbohydrates6.48 g(4 %)
Sugar added0 g(0 %)
Roughage2.65 g(9 %)
Vitamin A198.7 mg(24,838 %)
Vitamin D2.16 μg(11 %)
Vitamin E3.23 mg(27 %)
Vitamin B₁0.33 mg(33 %)
Vitamin B₂0.29 mg(26 %)
Niacin14.01 mg(117 %)
Vitamin B₆0.66 mg(47 %)
Folate158.19 μg(53 %)
Pantothenic acid0.6 mg(10 %)
Biotin1.6 μg(4 %)
Vitamin B₁₂1.9 μg(63 %)
Vitamin C34.49 mg(36 %)
Potassium779.53 mg(19 %)
Calcium58.01 mg(6 %)
Magnesium94.51 mg(32 %)
Iron1.92 mg(13 %)
Iodine0.15 μg(0 %)
Zinc1.7 mg(21 %)
Saturated fatty acids4.88 g
Cholesterol114.26 mg

Ingredients

for
4
Ingredients
2 cloves garlic (peeled)
1 teaspoon salt (or to taste)
2 tablespoons good quality olive oil (plus additional for the packets)
13 ounces thin Asparagus (spears)
2 tablespoons butter
6 tablespoons freshly squeezed lemon juice
1 ½ teaspoons grated lemon zest
½ teaspoon 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)
How healthy are the main ingredients?
garlicsaltolive oiltomato

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.