Turbot with Vegetables En Papillote
Nutritional values
(Percentage of daily recommendation)
| Calorie | 262 cal. | (12 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 48 μg | (80 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 142 mg | (149 %) | ||
| Potassium | 878 mg | (22 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 95 mg | (32 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 207 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- ½ red Bell pepper
- ½ green Bell pepper
- 1 carrot
- 1 organic lemon
- ½ bunch flat-leaf parsley
- 2 pcs turbot fillet (each about 180 grams)
- salt
- freshly ground pepper
- 4 tsps sunflower oil
- 2 lg leaves Parchment paper (About 20 x 30 cm)
Preparation steps
Rinse and halve bell peppers, remove seeds and ribs and cut lengthwise into strips.
Peel carrot and cut lengthwise into thin slices, then cut into strips.
Rinse parsley, shake dry, pluck off leaves and chop coarsely.
Rinse lemon in hot water, cut one half into wedges and squeeze juice from remaining lemon. Rinse fish fillets, pat dry, drizzle with lemon juice and season with salt and pepper.
Brush each parchment paper piece with 1 teaspoon of oil in the center. Arrange fish in the center and top with vegetables. Arrange lemon wedges around, drizzle with remaining oil and season with salt and pepper.
Fold in paper well and arrange parcels in shallow ovenproof pan. Bake in preheated oven at 180°C (approximately 350°F) for about 20 minutes. Remove from the oven and unfold carefully. Sprinkle with parsley and serve.
