Oily Fish En Papillote
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(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
430
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 16 μg | (27 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.1 mg | (159 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 779 mg | (19 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 78 μg | (39 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 253 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ¼ cup extra-virgin olive oil
- 4 Mackerel (pin boned)
- 1 medium Zucchini (sliced)
- ½ cup pitted green olives (sliced)
- ½ cup pitted black olives (sliced)
- 0.333 cup sun-dried tomatoes (drained)
- salt
- peppers
- 1 tsp 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.
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