Grilled Fish Packets
This recipe is under 200 calories, has practically no fat, and tastes amazing. Cooking the protein-rich fish in foil keeps it nice and juicy, while mushrooms, carrots and lemongrass provide a flvaorful aroma and vitamins and minerals, specifially magnesium, which benefits the nerves.
If you would like your meal to be more colourful, you can sprinkle chopped herbs over the grilled fish fillet at the end or add a sliced tomato per portion.
(Percentage of daily recommendation)
| Calorie | 167 cal. | (8 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 22 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 21.3 μg | (47 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 8.2 mg | (9 %) | ||
| Potassium | 793 mg | (20 %) | ||
| Calcium | 62 mg | (6 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 232 μg | (116 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 273 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 11 ozs button Mushroom
- 3 carrots
- ½ cup Vegetable broth
- salt
- peppers
- 4 fillets Cod (each about 5 ounces)
- 2 stalks Lemongrass
Preparation steps
Clean the mushrooms and cut into slices.
Peel the carrots. Cut lengthwise into thin slices and then into thin strips.
Combine the carrot strips with 5 tablespoons of broth in a pot. Add sliced mushrooms and bring to a boil. Cover and cook over medium heat for about 5 minutes. Season with salt and pepper.
Cut out 4 large pieces of foil (approximately 12 x 12 inches) and place on a work surface. Fold up the edges a bit to keep juices from escaping.
Divide vegetables among the foil packets. Rinse the fish fillets, pat dry and place on the vegetables. Season with salt and pepper.
Rinse the lemongrass and peel off the tough outer layer. Trim tough root end. Chop the soft interior finely and sprinkle over the fish fillets.
Drizzle 2 tablespoons vegetable broth over each packet. Fold the foil tightly to enclose the contents and cook on hot grill until fish is opaque throughout, 12-15 minutes. Carefully open to serve.