Sole with Vegetables En Papillote

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Sole with Vegetables En Papillote
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
350
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie350 cal.(17 %)
Protein34 g(35 %)
Fat16 g(14 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage7.1 g(24 %)
Vitamin A1.9 mg(238 %)
Vitamin D0.1 μg(1 %)
Vitamin E8.9 mg(74 %)
Vitamin K104.9 μg(175 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.9 mg(91 %)
Vitamin B₆1 mg(71 %)
Folate177 μg(59 %)
Pantothenic acid1.2 mg(20 %)
Biotin16.2 μg(36 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C59 mg(62 %)
Potassium1,368 mg(34 %)
Calcium284 mg(28 %)
Magnesium127 mg(42 %)
Iron3.2 mg(21 %)
Iodine60 μg(30 %)
Zinc2.1 mg(26 %)
Saturated fatty acids4 g
Uric acid325 mg
Cholesterol83 mg
Complete sugar13 g

Ingredients

for
2
Ingredients
1 Leek
200 grams carrots
1 onion
2 garlic cloves
1 lemon
½ bunch parsley
2 Sole fillet (each about 180 grams)
salt
freshly ground peppers
1 Tbsp soy sauce
4 tsps sunflower oil
2 lg leaves Parchment paper (approximately 20 x 30 cm)
20 grams Parmesan
How healthy are the main ingredients?
carrotParmesanparsleysoy sauceLeekonion

Preparation steps

1.
Preheat oven to 180 °.
2.

Rinse leek and cut into thin long strips.

3.

Peel carrots, cut lengthwise into thin slices and then into thin strips.

4.

Peel onion and cut into very thin rings. Peel garlic and cut into slices.

5.

Rinse parsley, shake dry, pluck off leaves and chop.

6.

Rinse lemon in hot water, peel half of a lemon and cut into fine strips. Squeeze lemon juice. Rinse fillets, pat dry, sprinkle with lemon juice and season with salt and pepper.

7.

Brush parchment paper with 1 teaspoon of oil in the middle. Arrange vegetables with lemon peel on paper, drizzle with remaining oil and soy sauce, season with salt and pepper and top with fish fillets.

8.

Fold in parchment paper, sealing tightly, and arrange in a shallow ovenproof dish. Bake in preheated oven at 180°C (approximately 350°F) for about 20 minutes. Remove from the oven and unfold carefully. Sprinkle with grated Parmesan and serve.