Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Fish Parcels with Mussels and Vegetables

Fish Parcels with Mussels and Vegetables

30 min., ready in 55 min.
Time:
319
calories
Calories:
Health Score:
82 / 100
Ingredientsfor  
Ingredients
500 grams mussels
1 garlic clove
1 onion
2 stalks Celery
2 Tbsps olive oil
150 milliliters dry white wine
Sea salt
peppers (freshly ground)
1 sm can Saffron (0.1 g)
600 grams fish fillets (such as bass that is skinless and ready to cook)
Basil (for garnish)
How healthy are the main ingredients?
Celeryolive oilgarlic cloveonionBasil
Preparation
1.

Rinse the mussels thoroughly and remove beards. Throw away the open shells. Peel and finely chop the garlic and onion. Rinse and chop the celery. Heat the oil in a skillet. Sauté the garlic, onion and celery until translucent. Stir in the wine. Season with salt and pepper to taste and stir in the saffron. Add the mussels to the broth and cook, covered, until the shells open, about 6 minutes. Discard any mussels that remain closed. Remove the mussels from the shells. Season the sauce with salt and pepper to taste and allow to cool completely.

2.

Preheat a convection oven to 200°C (approximately 390°F).

3.

Rinse the fish and pat dry. Season with salt and pepper to taste and place each on a large piece of parchment paper. Divide the mussels and vegetables from the sauce over the fish. Pour some of the sauce over the fish. Fold the paper inward and seal the ends with butcher's twine. Place the parcels on a baking sheet and cook for 15 minutes in the oven.

4.

Open just before serving and garnish with basil.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie319 cal.(15 %)
Protein43 g(44 %)
Fat11 g(9 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage0.9 g(3 %)
Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.