Sea Bass with Vegetables En Papillote

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Sea Bass with Vegetables En Papillote
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 50 min.
Ready in
Calories:
119
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie119 cal.(6 %)
Protein13.96 g(14 %)
Fat1.47 g(1 %)
Carbohydrates12.96 g(9 %)
Sugar added0 g(0 %)
Roughage4.08 g(14 %)
Vitamin A805.57 mg(100,696 %)
Vitamin D0 μg(0 %)
Vitamin E0.48 mg(4 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.29 mg(21 %)
Folate28.96 μg(10 %)
Pantothenic acid0.6 mg(10 %)
Biotin0.16 μg(0 %)
Vitamin B₁₂0.15 μg(5 %)
Vitamin C27.15 mg(29 %)
Potassium440.92 mg(11 %)
Calcium69.63 mg(7 %)
Magnesium42.66 mg(14 %)
Iron1.17 mg(8 %)
Zinc0.43 mg(5 %)
Saturated fatty acids0.37 g
Cholesterol26.76 mg

Ingredients

for
4
Ingredients
2 Sea bass (each about 350 grams)
1 small Fennel
2 carrots
½ Leek
2 lemons
1 handful Fresh herbs (suh as dill, parsley)
Sea salt
freshly ground peppers
How healthy are the main ingredients?
FennelcarrotLeeklemon

Preparation steps

1.

Oil two pieces of baking paper squares about 40 x 40 cm in size (approximately 16 x 16 inches).

2.

Rinse fish inside and out. Rinse vegetables. Cut off green fennel parts and cut into thin strips (julienne). Peel carrots and cut into thin strips. Cut leek into thin strips. Squeeze lemon juice from one lemon and slice second lemon. Rinse and shake dry herbs.

3.

Season vegetables with salt, pepper and half of lemon juice. Spread on two baking papers. Season fish inside and out with salt, sprinkle with remaining lemon juice and stuff with some of the herbs, fennel leaves and a slice of lemon. Place on top of vegetables and spread with remaining herbs and lemon slices.

4.

Fold in paper tightly and seal well. Bake in preheated oven at 200°C (approximately 400°F) for about 25 minutes. Remove from the oven and arrange on plates. Unfold carefully and serve with potatoes and green beans, if desired.

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