Sole and Vegetables Baked in Parchment Paper
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
590
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 590 cal. | (28 %) | ||
| Protein | 67 g | (68 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.3 g | (68 %) |
more nutritional values
| Vitamin A | 4.9 mg | (613 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 302.9 μg | (505 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 22.5 mg | (188 %) | ||
| Vitamin B₆ | 2.7 mg | (193 %) | ||
| Folate | 653 μg | (218 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 36.7 μg | (82 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 151 mg | (159 %) | ||
| Potassium | 3,414 mg | (85 %) | ||
| Calcium | 504 mg | (50 %) | ||
| Magnesium | 267 mg | (89 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 130 μg | (65 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 855 mg | |||
| Cholesterol | 183 mg | |||
| Complete sugar | 34 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Peel carrots and trim, leaving a bit of green stems intact. Blanch in salted boiling water for about 5 minutes, drain. Cut leek into small rings and rinse thoroughly in a colander.
2.
Rinse lemon in hot water and cut into thin slices. Rinse sole fillets and pat dry. Rinse thyme and chives.
3.
Lay parchment greaseproof paper on the work surface. Arrange leek, carrots and fish fillets on top. Spread with thyme, chives, lemon slices and cloves. Drizzle melted butter over and season with salt and pepper. Fold in paper and seal tightly. Bake in preheated oven at 160°C (approximately 325°F)for about 40 minutes. Remove from oven and open paper carefully. Serve.
