Lemon Fish in Foil Parcels
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
142
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 142 kcal | (7 %) | ||
| Protein | 17.93 g | (18 %) | ||
| Fat | 5.78 g | (5 %) | ||
| Carbohydrates | 4.22 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.52 g | (5 %) |
more nutritional values
| Vitamin A | 37.24 mg | (4,655 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.16 mg | (1 %) | ||
| Vitamin B₁ | 0.31 mg | (31 %) | ||
| Vitamin B₂ | 0.36 mg | (33 %) | ||
| Niacin | 7.34 mg | (61 %) | ||
| Vitamin B₆ | 0.31 mg | (22 %) | ||
| Folate | 32.99 μg | (11 %) | ||
| Pantothenic acid | 1.59 mg | (27 %) | ||
| Vitamin B₁₂ | 4.64 μg | (155 %) | ||
| Vitamin C | 21.55 mg | (23 %) | ||
| Potassium | 572.39 mg | (14 %) | ||
| Calcium | 60.69 mg | (6 %) | ||
| Magnesium | 39.15 mg | (13 %) | ||
| Iron | 1.92 mg | (13 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.01 g | |||
| Cholesterol | 45.88 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Juniper Berry
- 1 teaspoon Coriander
- 1 teaspoon fennel seeds
- ¼ teaspoon crushed Red pepper flakes (ground)
- ½ teaspoon Turmeric powder
- olive oil
- 2 tablespoons lemon juice
- 2 zucchini (cut into sticks)
- 4 trout (approx. 160 g each)
- lemons (to garnish)
Preparation steps
1.
Heat the oven to 180°C (160°C in a fan oven), 350°F, gas 4 and line a baking tray with grease-proof paper.
2.
Crush the juniper berries, coriander seeds and the fennel seeds in a mortar. Stir in the chilli flakes, turmeric, 3-4 tbsp olive oil and the lemon juice.
3.
Brush four pieces of tin foil (approx. 30 x 20 cm) with oil and place the courgette sticks on top. Season with salt. Place the fish on top with the skin side down. Brush with the spice mixture and season with salt. Close the foil around the fish and place on the prepared baking tray.
4.
Bake for around 20 min and serve garnished with lemon slices.
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