Loach and Vegetable Packets
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
365
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 365 cal. | (17 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 248.2 μg | (414 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 167 mg | (176 %) | ||
| Potassium | 1,635 mg | (41 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 94 μg | (47 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 326 mg | |||
| Cholesterol | 72 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams waxy potatoes
- 200 grams carrots
- 2 Zucchini (about 150 grams or 5 ounces)
- 1 Broccoli (400 grams or 14.1 ounces)
- 4 Wolf fish fillets (about 150 grams or 5 ounces)
- salt
- freshly ground peppers
- 4 Tbsps chopped Fresh herbs (parsley, dill, chives)
- 40 grams butter
Preparation steps
1.
Rince and peel potatoes and carrots. Cut in half and cut each into thin slices. Rinse zucchini and use a mandolin slicer to slice thin planks. Cut broccoli florets from stalk and rinse.
2.
Rinse loach, pat dry and season with salt, pepper and chopped herbs. Add 10 grams (approximately .3 ounces) of butter to each piece of aluminum foil. Add some vegetables to each piece of foil and season with salt and pepper. Top each mound of vegetables with loach and fold foil into packets. Place packet in an oven preheated to XX for 30-35 minutes. Remove from oven and take out of foil. Plate and serve.
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