Black Cod with Olives and Potatoes in Parchment

Gluten Free
Dairy Free
Health score
8%
Black Cod with Olives and Potatoes in Parchment
60 min.
8
150kcal

Suggestions


Discover a delicious and healthy way to enjoy seafood with our Black Cod with Olives and Potatoes in Parchment recipe. This delightful dish is not only gluten-free and dairy-free but also brings the exquisite flavors of the Mediterranean right to your dining table. Perfect for any occasion, whether you're hosting an intimate gathering or simply treating yourself to a cozy evening at home, this recipe serves eight people and can be ready in just 60 minutes!

Imagine the tantalizing aroma of fresh black cod complemented by the briny essence of Kalamata olives, harmoniously blended with vibrant parsley and zesty lemon slices. The result is a perfect balance of flavors that will impress your family and guests alike. Nestled on a bed of thinly sliced Yukon Gold potatoes, the fish cooks to tender perfection when wrapped in parchment, sealing in its natural juices and enhancing the overall taste.

The beauty of this dish lies not only in its impressive presentation but also in its simplicity. Whether enjoyed as an antipasti, starter, or snack, it's a versatile addition to any meal. The generous servings and low-calorie count—approximately 150 kcal per serving—make it an ideal choice for those mindful of their health without compromising on flavor.

So, gather your ingredients, preheat your oven, and get ready to indulge in this delightful dish that will leave everyone asking for seconds!

Ingredients

  • 0.5 cup olives black kalamata-style pitted cut into slivers
  • 0.5 cup flat parsley 
  •  garlic clove thinly sliced
  • ounce haddock skinless black ()
  •  optional: lemon very thinly sliced
  • tablespoons olive oil extra virgin extra-virgin divided
  • tablespoon oregano divided finely chopped
  • 2.3 teaspoons sea salt divided fine
  • 0.5 pound yukon gold potatoes 

Equipment

  • baking sheet
  • oven
  • kitchen twine

Directions

  1. Preheat oven to 400°F with a baking sheet on bottom rack.
  2. Cut potatoes into very thin slices with slicer. Toss potatoes with 2 tablespoons oil, 1 teaspoon oregano, and 1/4 teaspoon sea salt. Divide potatoes among parchment squares, arranging them in center, slightly overlapping, then top with a piece of fish.
  3. Sprinkle each fillet with a scant 1/4 teaspoon sea salt, then top each with a lemon slice, a few garlic slices and olive slivers, parsley leaves, 1/2 teaspoon oregano, and 1/2 tablespoon oil.
  4. Gather sides of parchment up over fish to form a pouch, leaving no openings, and tie tightly with kitchen string. Put packages on hot baking sheet and bake until fish is just cooked through, 15 to 22 minutes.
  5. Fish can be assembled in parchment 4 hours ahead and chilled.

Nutrition Facts

Calories150kcal
Protein10.29%
Fat69.31%
Carbs20.4%

Properties

Glycemic Index
25.41
Glycemic Load
4.1
Inflammation Score
-7
Nutrition Score
8.4747826457024%

Flavonoids

Eriodictyol
2.88mg
Hesperetin
3.77mg
Naringenin
0.07mg
Apigenin
8.09mg
Luteolin
0.36mg
Kaempferol
0.29mg
Myricetin
0.66mg
Quercetin
0.4mg

Nutrients percent of daily need

Calories:150.27kcal
7.51%
Fat:12g
18.47%
Saturated Fat:1.67g
10.41%
Carbohydrates:7.95g
2.65%
Net Carbohydrates:6.23g
2.27%
Sugar:0.68g
0.76%
Cholesterol:9.57mg
3.19%
Sodium:828.23mg
36.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.01g
8.02%
Vitamin K:72.42µg
68.97%
Vitamin C:18.44mg
22.36%
Vitamin E:2.08mg
13.87%
Vitamin B6:0.18mg
9.23%
Vitamin A:373.53IU
7.47%
Selenium:5.16µg
7.37%
Fiber:1.72g
6.87%
Potassium:230.11mg
6.57%
Phosphorus:65.42mg
6.54%
Manganese:0.13mg
6.29%
Vitamin B12:0.32µg
5.4%
Iron:0.94mg
5.22%
Vitamin B3:1.02mg
5.11%
Magnesium:16.39mg
4.1%
Folate:15.65µg
3.91%
Copper:0.07mg
3.31%
Calcium:32.99mg
3.3%
Vitamin B1:0.04mg
2.82%
Vitamin B5:0.22mg
2.17%
Vitamin B2:0.03mg
1.88%
Zinc:0.24mg
1.57%
Source:Epicurious