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Oily Fish En Papillote

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Oily Fish En Papillote
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
415
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie415 kcal(20 %)
Protein22.53 g(23 %)
Fat34.34 g(30 %)
Carbohydrates5.81 g(4 %)
Sugar added0 g(0 %)
Roughage2.08 g(7 %)
Vitamin A75.47 mg(9,434 %)
Vitamin D0 μg(0 %)
Vitamin E0.98 mg(8 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.43 mg(39 %)
Niacin10.78 mg(90 %)
Vitamin B₆0.51 mg(36 %)
Folate17.08 μg(6 %)
Pantothenic acid1.07 mg(18 %)
Biotin5.28 μg(12 %)
Vitamin B₁₂16.72 μg(557 %)
Vitamin C11.24 mg(12 %)
Potassium644.91 mg(16 %)
Calcium51.19 mg(5 %)
Magnesium105.42 mg(35 %)
Iron2.61 mg(17 %)
Zinc1.12 mg(14 %)
Saturated fatty acids6.17 g
Cholesterol66 mg
Author of this recipe:

Ingredients

for
4
Ingredients
¼ cup
extra-virgin olive oil
4
mackerel fillets (pin boned)
1
medium zucchini (sliced)
½ cup
pitted green olives (sliced)
½ cup
pitted black olives (sliced)
0.333 cup
1 teaspoon
dried oregano

Preparation steps

1.
Pre-heat the oven to 190°C (170° fan) | 375F | gas 5. Cut two 30 cm | 12 inch x 20 cm | 8 inch rectangles of wax paper. Fold paper in half, bringing the top side of the paper down and over.
2.
Open the papers back out again and divide the sliced zucchini between the two, arranging in an overlapping crescent shape next to the fold of the paper.
3.
Place the mackerel fillets next to the zucchini, one with the skin side down and one with the skin side up.
4.
Arrange a mixture of the slices olives on top and top them with pieces of sun-dried tomato. Sprinkle the dried oregano on top and drizzle the olive oil and seasoning on top.
5.
Bring the top part of the paper back over, as you did when you made the first fold; this should enclose the ingredients.
6.
Fold the bottom edges of the paper back over themselves to create a 1 inch border along the bottom. Fold the left and right sides back in over the paper by roughly an inch towards the centre.
7.
Seal the side and bottom borders together by sewing kitchen string through them to secure. Carefully sit the papers on a baking tray.
8.
Bake for 10-12 minutes until the fish is just cooked and the zucchini is soft. Remove from the oven and carefully cut away the pocket of paper to reveal the ingredients; take care as the steam will escape quickly.
9.
Serve immediately.