Fish in Parchment
Fish in Parchment - Fragrant treat with surprise ingredients
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.
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 23.9 μg | (40 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 21.6 μg | (48 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,070 mg | (27 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 159 mg | (53 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 258 μg | (129 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 368 mg | |||
| Cholesterol | 128 mg | |||
| Complete sugar | 34 g |
Ingredients
- 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)
Kitchen utensils
Preparation steps
Put couscous in a bowl and pour boiling vegetable broth over it. Allow to soak.
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.
Spread couscous evenly over 2 large sheets of parchment paper.
Rinse fish fillets, pat dry and season with salt and pepper. Place each fish on top of a parchment sheet with couscous mixture.
Wrap parchment around fish and tie with kitchen twine. Place packets on a baking sheet.
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).
Place the packets on a serving plate and carefully cut open at the table with kitchen shears.
