Cod, Asparagus, and Tomato Parcels

0
Average: 0 (0 votes)
(0 votes)
Cod, Asparagus, and Tomato Parcels
share Share
print
bookmark_border Copy URL
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)
Calorie288 cal.(14 %)
Protein38 g(39 %)
Fat13 g(11 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage1.8 g(6 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.7 μg(14 %)
Vitamin E4.9 mg(41 %)
Vitamin K41 μg(68 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin14.2 mg(118 %)
Vitamin B₆0.5 mg(36 %)
Folate128 μg(43 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C36 mg(38 %)
Potassium989 mg(25 %)
Calcium87 mg(9 %)
Magnesium73 mg(24 %)
Iron1.5 mg(10 %)
Iodine464 μg(232 %)
Zinc1.3 mg(16 %)
Saturated fatty acids5.1 g
Uric acid246 mg
Cholesterol85 mg
Complete sugar3 g

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)
How healthy are the main ingredients?
Tomatoolive oilgarlic clovesalt

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.