Parchment Packet Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 436 cal. | (21 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.2 g | (44 %) |
| Vitamin A | 5.2 mg | (650 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 258.2 μg | (430 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 13.1 mg | (109 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 34 μg | (76 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 118 mg | (124 %) | ||
| Potassium | 1,892 mg | (47 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 78 μg | (39 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 506 mg | |||
| Cholesterol | 78 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- 12 fine carrots (with green)
- 2 onions
- 4 redfish fillet (or other marine fish)
- lemon juice
- salt
- freshly ground peppers
- 4 Tbsps chopped parsley
- 400 grams Broccoli
- 4 Tbsps butter
- 3 Tbsps breadcrumbs
- 2 sprigs parsley (for garnish)
Preparation steps
Preheat the oven to 200°C (approximately 390°F). Place 4 sheets of parchment on a baking sheet.
Carefully peel carrots. Peel and dice onions, set aside. Rinse fish, sprinkle with lemon juice and season with salt and pepper.
On each sheet of parchment, add three carrots, some onion, salt, pepper, a fish filet and a tablespoon of parsley. Fold parchment into a packet, place on baking sheet and bake for about 20 minutes.
Meanwhile, boil water to cook broccoli.
Rinse broccoli, divide into small florets and cook in boiling water for 3-5 minutes, until al dente. Shock in cold water and drain.
Melt butter in a pan and fry breadcrumbs until golden brown, remove and set aside.
Melt butter again and swirl broccoli.
Remove fish from oven and open packets. Sprinkle with bread crumbs, garnish with parsley and serve with broccoli.
