Blue Fish with Oranges and Oregano Flowers in Cartoccio

Gluten Free
Dairy Free
Very Healthy
Health score
99%
Blue Fish with Oranges and Oregano Flowers in Cartoccio
45 min.
4
196kcal

Suggestions

Ingredients

  • 4 pieces fish fillet blue
  • 4 tablespoons olive oil extra virgin 
  • 6  orange zest 
  • 1 cup oregano flowers 
  • 2 bunches parsley italian finely chopped
  • 1 medium onion paper thin red sliced

Equipment

  • baking sheet
  • baking paper
  • oven
  • knife
  • kitchen scissors

Directions

  1. Preheat oven to 400 degrees.
  2. Cut 4 pieces parchment paper into 16-inch square pieces. Grease each piece of parchment with 1 tablespoon olive oil. Season blue fish with salt and pepper and place just right center of each piece of parchment. Divide the orange segments, oregano flowers and red onion on top of the 4 blue fish fillets and sprinkle each with parsley. Fold the left half of the parchment over and crimp the edges so that each is sealed.
  3. Place on a cookie sheet and bake for 10 minutes. remove and present still sealed to each guest. Using a pair of scissors or a knife, open cartoccio and eat immediately.

Nutrition Facts

Calories196kcal
Protein5.07%
Fat62.73%
Carbs32.2%

Properties

Glycemic Index
16
Glycemic Load
1
Inflammation Score
-10
Nutrition Score
21.2904346974%

Flavonoids

Apigenin
61.42mg
Luteolin
0.33mg
Isorhamnetin
1.38mg
Kaempferol
0.6mg
Myricetin
4.24mg
Quercetin
5.66mg

Nutrients percent of daily need

Calories:195.52kcal
9.78%
Fat:14.84g
22.84%
Saturated Fat:2.18g
13.63%
Carbohydrates:17.14g
5.71%
Net Carbohydrates:8.73g
3.17%
Sugar:1.9g
2.11%
Cholesterol:0.59mg
0.2%
Sodium:21.48mg
0.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.7g
5.4%
Vitamin K:550.54µg
524.33%
Vitamin C:64.7mg
78.42%
Vitamin A:2685.09IU
53.7%
Iron:6.47mg
35.93%
Manganese:0.68mg
34%
Fiber:8.42g
33.66%
Vitamin E:4.47mg
29.81%
Calcium:266.48mg
26.65%
Folate:82.4µg
20.6%
Magnesium:53.69mg
13.42%
Potassium:391.26mg
11.18%
Vitamin B6:0.22mg
10.98%
Copper:0.15mg
7.31%
Vitamin B2:0.12mg
6.81%
Vitamin B3:1.18mg
5.92%
Vitamin B1:0.08mg
5.37%
Zinc:0.73mg
4.85%
Phosphorus:48.31mg
4.83%
Vitamin B5:0.35mg
3.55%
Selenium:1.25µg
1.79%