Healthy Gourmet Kitchen

Fish in Parchment

with Carrot-Mango Couscous
4.166665
Average: 4.2 (6 votes)
(6 votes)
Fish in Parchment

Fish in Parchment - Fragrant treat with surprise ingredients

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
450
calories
Calories

Healthy, because

Even smarter

Nutritional values

Per package you get more than 100 percent of the daily target of iodine, which ensures good thyroid function. In addition, carrots and mango cover the daily requirement of vitamin A to a full 300 percent - which is particularly good for the eyes and skin.

Stressed? Then this tasty dish is particularly suitable: it supplies the entire daily requirement of niacin per portion. The B vitamin strengthens the nerves and promotes healthy functioning of the heart and circulation.

1 serving contains
(Percentage of daily recommendation)
Calorie450 cal.(21 %)
Protein39 g(40 %)
Fat4 g(3 %)
Carbohydrates61 g(41 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A2.6 mg(325 %)
Vitamin D1.5 μg(8 %)
Vitamin E3.5 mg(29 %)
Vitamin K23.9 μg(40 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin14.3 mg(119 %)
Vitamin B₆0.8 mg(57 %)
Folate70 μg(23 %)
Pantothenic acid1.4 mg(23 %)
Biotin21.6 μg(48 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C45 mg(47 %)
Potassium1,070 mg(27 %)
Calcium118 mg(12 %)
Magnesium159 mg(53 %)
Iron6.3 mg(42 %)
Iodine258 μg(129 %)
Zinc3.3 mg(41 %)
Saturated fatty acids0.7 g
Uric acid368 mg
Cholesterol128 mg
Complete sugar34 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
100 grams Couscous (instant)
100 milliliters Vegetable broth
3 carrots (about 300 grams)
1 Mango (about 400 grams)
salt
peppers
1 tsp olive oil
2 firm white-fleshed fish fillets (each about 150 grams)
How healthy are the main ingredients?
olive oilcarrotMangosalt
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Bowl, 1 Parchment paper, 1 Kitchen twine, 1 Baking sheet, 1 Kitchen shears, 1 Measuring cups, 1 Teaspoon, 1 Fork, 1 Small knife, 1 Pot

Preparation steps

1.
Fish in Parchment preparation step 1

Put couscous in a bowl and pour boiling vegetable broth over it. Allow to soak.

2.
Fish in Parchment preparation step 2

Peel carrots. Peel the mango and cut into long strips around the pit. Add to couscous, season with salt and pepper and stir in the oil. 

3.
Fish in Parchment preparation step 3

Spread couscous evenly over 2 large sheets of parchment paper. 

4.
Fish in Parchment preparation step 4

Rinse fish fillets, pat dry and season with salt and pepper. Place each fish on top of a parchment sheet with couscous mixture.

5.
Fish in Parchment preparation step 5

Wrap parchment around fish and tie with kitchen twine. Place packets on a baking sheet.

6.
Fish in Parchment preparation step 6

Bake on bottom rack of preheated oven at 180°C (fan 160°C, gas: mark 2-3) (approximately 350°F) and cook for about 15 minutes (the fish is ready when the parchment puffs up).

7.
Fish in Parchment preparation step 7

Place the packets on a serving plate and carefully cut open at the table with kitchen shears.

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