Cod En Papillote

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Cod En Papillote
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 55 min.
Ready in
Calories:
483
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie483 cal.(23 %)
Protein48 g(49 %)
Fat9 g(8 %)
Carbohydrates50 g(33 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.7 μg(14 %)
Vitamin E7.4 mg(62 %)
Vitamin K98.8 μg(165 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin18.8 mg(157 %)
Vitamin B₆0.7 mg(50 %)
Folate310 μg(103 %)
Pantothenic acid2.3 mg(38 %)
Biotin9.8 μg(22 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C62 mg(65 %)
Potassium1,352 mg(34 %)
Calcium144 mg(14 %)
Magnesium131 mg(44 %)
Iron3.5 mg(23 %)
Iodine476 μg(238 %)
Zinc2.9 mg(36 %)
Saturated fatty acids4.5 g
Uric acid317 mg
Cholesterol85 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
18 ozs green Asparagus
18 ozs white Asparagus
1 Tbsp mixed peppercorns
2 Tbsps freshly chopped Fresh herbs (chives and parsley)
9 ozs Brick pastry (4 sheets approx. 20x20 cm / 8x8 in)
4 Cod (approx. 160 g each)
1 lemon (juice squeezed)
2 Tbsps butter
How healthy are the main ingredients?
lemon
Preparation

Kitchen utensils

1 Cutting board, 1 Sieve, 1 Small knife, 1 Kitchen scale, 1 großer Pot, 1 Wooden spoon, 1 Teaspoon, 1 Ladle, 1 canning jar

Preparation steps

1.
Heat the oven to 200C (180C fan) 400F, gas 6.
2.
Peel the lower third of the green and white asparagus. Simmer the white asparagus 10 minutes in salted water; add the green asparagus and simmer together for a further 5 minutes approx. until almost done. Remove from the water and allow to cool slightly.
3.
Crush the pepper roughly and mix with the herbs.
4.
Spread out the brick pastry sheets. Lay the asparagus in the middle of each sheet, place the fish on top and drizzle the lemon juice over the fish. Season with salt and herb-pepper mix and dot with butter. Fold the pastry over the fish, tuck in the ends and tie the edges together.
5.
Bake for 15-20 minutes until golden.