Turbot with Vegetables in Parchment
Nutritional values
(Percentage of daily recommendation)
| Calorie | 389 cal. | (19 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 23.2 g | (77 %) |
| Vitamin A | 3.8 mg | (475 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 276.7 μg | (461 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 19.3 mg | (161 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 5.4 mg | (90 %) | ||
| Biotin | 19.5 μg | (43 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 111 mg | (117 %) | ||
| Potassium | 3,637 mg | (91 %) | ||
| Calcium | 685 mg | (69 %) | ||
| Magnesium | 206 mg | (69 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 45 μg | (23 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 782 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 4 turbot fillet (ready to cook, skinless, about 150–160 grams)
- salt
- freshly ground peppers
- 1 untreated lemon (juice)
- 2 Zucchini
- 350 grams Cherry tomatoes
- 1 large red onion
- 4 garlic cloves
- 4 Celery (with leaves)
- 200 grams button Mushroom (or other mushrooms to taste)
- olive oil
- 4 Tbsps chopped parsley
Preparation steps
Rinse the fish fillets, pat dry, sprinkle with lemon juice and season with salt and pepper. Clean the zucchini and cut into slices. Rinse the cherry tomatoes and halve if desired. Peel the garlic and onion. Cut the onion into thin strips. Rinse the celery, cut the ribs into pieces and chop the leaves into small pieces. Wipe the mushrooms with paper towels and cut in half or into quarters depending on size.
Place 4 pieces of adequately sized pieces of parchment paper next to each other on the work surface. Divide the vegetables evenly and place on parchment, with 1 garlic clove for each. Season with salt and pepper and sprinkle each with 1–2 tablespoons of olive oil. Place a fish fillet on each, drizzle with another tablespoon of oil, sprinkle with parsley and fold the parchment paper to form a sealed packet. Place on a hot charcoal grill and cook for about 15 minutes. Do not turn the packets. You want the fish to cover and steam the vegetables, and you want to avoid leaking any liquid onto the grill. If no charcoal grill is available, cook the packets in a hot oven at 200°C (convection) (approximately 400°F) for 15–20 minutes.
Open the packets and serve.
