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Cod en Papillote
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 55 mins
Calories:
483
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 48 g | (49 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 98.8 μg | (165 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.8 mg | (157 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 310 μg | (103 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,352 mg | (34 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 476 μg | (238 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 317 mg | |||
| Cholesterol | 85 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
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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?
lemonPreparation
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.
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