Sole with Vegetables En Papillote
Nutritional values
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8.9 mg | (74 %) | ||
| Vitamin K | 104.9 μg | (175 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 177 μg | (59 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 59 mg | (62 %) | ||
| Potassium | 1,368 mg | (34 %) | ||
| Calcium | 284 mg | (28 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 325 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 13 g |
Ingredients
- 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
Preparation steps
Rinse leek and cut into thin long strips.
Peel carrots, cut lengthwise into thin slices and then into thin strips.
Peel onion and cut into very thin rings. Peel garlic and cut into slices.
Rinse parsley, shake dry, pluck off leaves and chop.
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.
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.
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.
