Fish are particularly high in vitamin D. This recipe provides twice your daily requirement of the vitamin, which is good for the teeth and strengthens muscles
Not in the mood to barbecue? The fish packs are just as successful in the oven. Simply cook the fish at 375 degrees for 15-20 minutes.
(Percentage of daily recommendation)
|Calorie||270 kcal||(13 %)|
|Protein||37 g||(38 %)|
|Fat||8 g||(7 %)|
|Carbohydrates||10 g||(7 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4 g||(13 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||9 μg||(45 %)|
|Vitamin E||6.5 mg||(54 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||13.4 mg||(112 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||68 μg||(23 %)|
|Pantothenic acid||0.7 mg||(12 %)|
|Biotin||5.9 μg||(13 %)|
|Vitamin B₁₂||1.5 μg||(50 %)|
|Vitamin C||40 mg||(42 %)|
|Potassium||741 mg||(19 %)|
|Calcium||111 mg||(11 %)|
|Magnesium||78 mg||(26 %)|
|Iron||2.6 mg||(17 %)|
|Iodine||67 μg||(34 %)|
|Zinc||1.1 mg||(14 %)|
|Saturated fatty acids||1.1 g|
|Uric acid||317 mg|
- 2 Fennel bulb (14 ounces)
- 14 ozs large waxy potatoes
- 1 small lemon
- 5 sprigs Basil
- 3 Tbsps olive oil
- 6 Halibut fillet (each about 5 ounces)
Trim stalks from fennel. Rinse bulbs, dry and cut into thin strips.
Peel the potato and cut into approximately 1-inch cubes.
Add diced potatoes to a pot of boiling salted water and cook 7 minutes.
After 4 minutes, add fennel strips to the potatoes.
Drain the vegetables, run under cold water to stop the cooking and drain well.
Meanwhile, rinse lemon in hot water and wipe dry. Finely grate the zest and juice the lemon. Rinse basil, shake dry, pluck leaves and cut into very thin strips.
Cut out 6 pieces of foil 12 x 12 inches. Drizzle each piece with 1 teaspoon olive oil.
Rinse the halibut, pat dry and place on the foil pieces. Season with salt and pepper.
Divide vegetables among fish pieces and season lightly with salt and pepper.
Top each portion with lemon juice, lemon zest and basil.
Fold up foil into a packet, sealing the edges.
Cook packets on a medium-hot grill, without turning, for 10 minutes (fish will be opaque throughout). Open packets carefully before serving.