Lemon Fish in Foil Parcels

Name: Lemon Fish in Foil Parcels
Total time: 40 min
Yield: 4
Ingredients: 4 Juniper berries; 1 teaspoon Coriander seed; 1 teaspoon fennel seeds; 0.25 teaspoon crushed Red pepper flakes (ground); 0.5 teaspoon Turmeric powder; olive oil; 2 tablespoons lemon juice; 2 zucchini (cut into sticks); 4 Trout fillet (approx. 160 g each); lemon slice (to garnish)

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Difficulty:

easy

Difficulty

Preparation:

20 min.

Preparation

ready in 40 min.

Ready in

Calories:

142

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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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

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How healthy are the main ingredients?

zucchini

Ingredients

for

servings

Ingredients: 4
Juniper berries; 1 teaspoon
Coriander seed; 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 fillet (approx. 160 g each); lemon slice (to garnish)

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Preparation steps

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.

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.

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.

Bake for around 20 min and serve garnished with lemon slices.