Cod en Papillote

Gluten Free
Dairy Free
Health score
49%
Cod en Papillote
45 min.
2
137kcal

Suggestions

Ingredients

  •  bay leaves 
  • ounce filets 
  • 0.8 cup crimini mushrooms sliced
  • tablespoons cooking wine dry white
  • teaspoons basil fresh chopped
  • teaspoons garlic minced
  • 0.3 cup green onions chopped
  • teaspoons oregano fresh chopped
  • 0.3 teaspoon pepper 
  • 0.5 cup plum tomatoes chopped
  • 0.3 teaspoon salt 
  • 0.3 teaspoon serrano chili pepper chopped

Equipment

  • frying pan
  • baking sheet
  • baking paper
  • oven

Directions

  1. Coat a medium nonstick skillet with cooking spray; place over medium-high heat until hot.
  2. Add green onions and garlic; saute until tender.
  3. Remove from heat; stir in wine.
  4. Cut 2 (12-inch) squares of parchment paper; fold each square in half, and trim each into a heart shape.
  5. Place parchment hearts on a baking sheet, and open out flat. Coat open side of parchment paper with vegetable cooking spray.
  6. Place 1 fillet on half of each parchment heart near the crease. Spoon mushrooms evenly over fillets; top evenly with tomato.
  7. Combine oregano and next 4 ingredients, and sprinkle evenly over fillets; top each fillet with 1 bay leaf. Spoon onion mixture evenly over fillets.
  8. Fold paper edges over to seal securely. Starting with rounded edges of hearts, pleat and crimp edges of parchment to make an airtight seal.
  9. Bake at 425 for 15 minutes or until packets are puffed and lightly browned.
  10. To serve, place packets on serving plates; cut an opening in the top of each packet, and fold paper back.
  11. Remove and discard bay leaves.

Nutrition Facts

Calories137kcal
Protein69.33%
Fat7.41%
Carbs23.26%

Properties

Glycemic Index
111
Glycemic Load
1.19
Inflammation Score
-9
Nutrition Score
16.630869595901%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.46mg
Luteolin
0.01mg
Kaempferol
0.23mg
Myricetin
0.13mg
Quercetin
1.78mg

Nutrients percent of daily need

Calories:136.69kcal
6.83%
Fat:1.05g
1.61%
Saturated Fat:0.21g
1.33%
Carbohydrates:7.39g
2.46%
Net Carbohydrates:5.18g
1.89%
Sugar:2.58g
2.86%
Cholesterol:48.76mg
16.25%
Sodium:360.36mg
15.67%
Alcohol:1.54g
100%
Alcohol %:0.84%
100%
Protein:22.04g
44.09%
Selenium:45.18µg
64.54%
Vitamin K:44.06µg
41.96%
Phosphorus:292.33mg
29.23%
Potassium:816.82mg
23.34%
Vitamin B6:0.43mg
21.6%
Vitamin B3:3.92mg
19.61%
Vitamin B12:1.06µg
17.65%
Manganese:0.35mg
17.64%
Vitamin C:12.75mg
15.45%
Vitamin B2:0.24mg
14.38%
Vitamin A:712.14IU
14.24%
Magnesium:56.05mg
14.01%
Copper:0.24mg
11.95%
Vitamin B1:0.15mg
10.09%
Vitamin E:1.49mg
9.93%
Iron:1.79mg
9.92%
Folate:36.89µg
9.22%
Fiber:2.21g
8.84%
Calcium:78.96mg
7.9%
Zinc:1.07mg
7.15%
Vitamin D:1.05µg
6.98%
Vitamin B5:0.69mg
6.88%
Source:My Recipes