Asian-Style Halibut in Parchment

Gluten Free
Dairy Free
Very Healthy
Health score
83%
Asian-Style Halibut in Parchment
25 min.
4
193kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black
  • small head bok choy ends trimmed sliced
  • teaspoons ginger root grated
  • 24 ounce pacific halibut filets 
  • tablespoons soya sauce low-sodium
  •  orange zest cut into matchstick-size strips
  •  bell pepper red thinly sliced lengthwise
  • 1.5 teaspoons rice vinegar 
  •  scallions white green thinly sliced ( and parts)
  • 1.5 teaspoons sesame oil 

Equipment

  • bowl
  • baking sheet
  • baking paper
  • oven
  • knife
  • aluminum foil

Directions

  1. Heat oven to 400 F. Tear off four 15-inch squares of parchment paper or aluminum foil and arrange on 2 baking sheets. Divide the bok choy and bell pepper evenly among the squares.
  2. Place a halibut fillet on each mound of vegetables and sprinkle with the black pepper. Top with the scallions and zest. In a small bowl, combine the soy sauce, vinegar, oil, and ginger. Spoon the mixture evenly over the halibut. Top with 4 more squares of parchment or foil and fold the edges over several times to seal.
  3. Bake for 15 minutes.
  4. Transfer each packet to a plate.
  5. Serve with a knife to slit the package open, and be careful of the steam that will escape.Tip: This beautiful meal works just as well with other types of seafood. Next time, try cod, salmon, sea scallops, or peeled and deveined shrimp.

Nutrition Facts

Calories193kcal
Protein70.69%
Fat18.77%
Carbs10.54%

Properties

Glycemic Index
52.75
Glycemic Load
0.57
Inflammation Score
-8
Nutrition Score
24.166521756545%

Flavonoids

Luteolin
0.18mg
Kaempferol
0.13mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:193.12kcal
9.66%
Fat:3.93g
6.05%
Saturated Fat:0.74g
4.63%
Carbohydrates:4.97g
1.66%
Net Carbohydrates:3.3g
1.2%
Sugar:1.54g
1.71%
Cholesterol:83.35mg
27.78%
Sodium:550.86mg
23.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.32g
66.64%
Selenium:77.8µg
111.14%
Vitamin C:48.09mg
58.3%
Vitamin B3:11.61mg
58.06%
Vitamin D:7.99µg
53.3%
Vitamin B6:1.06mg
52.81%
Phosphorus:434.48mg
43.45%
Vitamin B12:1.87µg
31.18%
Potassium:890.01mg
25.43%
Vitamin A:1172.86IU
23.46%
Vitamin K:20.7µg
19.72%
Magnesium:54.97mg
13.74%
Folate:47.09µg
11.77%
Vitamin E:1.65mg
10.98%
Vitamin B1:0.12mg
7.91%
Manganese:0.15mg
7.63%
Vitamin B5:0.76mg
7.58%
Vitamin B2:0.12mg
6.97%
Fiber:1.66g
6.66%
Zinc:0.84mg
5.59%
Iron:0.78mg
4.31%
Calcium:35.38mg
3.54%
Copper:0.07mg
3.44%
Source:My Recipes