Cod in a Sack with Fennel and Onion

Dairy Free
Very Healthy
Health score
73%
Cod in a Sack with Fennel and Onion
30 min.
4
384kcal

Suggestions

Ingredients

  • 0.5 cup olives green black pitted chopped
  • pounds filets thick cut into 4 servings (get pieces from the center cuts rather than tail-end pieces)
  • servings top 
  •  bulb fennel cored thinly sliced
  • 0.3 cup flat-leaf parsley generous chopped
  • large cloves garlic chopped
  •  optional: lemon 
  • servings olive oil generous extra-virgin for drizzling
  • large onion thinly sliced
  • servings salt and pepper 

Equipment

  • baking sheet
  • baking paper
  • oven

Directions

  1. Special equipment: Parchment paper
  2. Preheat oven to 400 degrees F.
  3. Rip off 4 sheets of parchment paper, each a little over a foot long.
  4. Make layered stacks dividing the fennel, onions, garlic, olives, and cod among the parchment pieces, working in the center of each piece of paper. Season the cod with salt and pepper and top with parsley.
  5. Drizzle extra-virgin olive oil liberally over the fish portions. Fold the top and bottom edges together and crease several times then crease up the ends of the packets. Arrange the packets on the baking sheet and place in the center of the hot oven.
  6. Bake packets 20 minutes.
  7. Serve a packet per dinner plate and cut open at table.
  8. Cut lemon into wedges and serve to squeeze down over the hot fish. Pass bread to mop up the cooking juices in the sack.

Nutrition Facts

Calories384kcal
Protein43.94%
Fat42.91%
Carbs13.15%

Properties

Glycemic Index
60
Glycemic Load
3.04
Inflammation Score
-8
Nutrition Score
26.703478564387%

Flavonoids

Eriodictyol
6.4mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
8.1mg
Luteolin
0.67mg
Isorhamnetin
1.88mg
Kaempferol
0.32mg
Myricetin
0.75mg
Quercetin
8.12mg

Nutrients percent of daily need

Calories:383.71kcal
19.19%
Fat:18.41g
28.32%
Saturated Fat:2.66g
16.65%
Carbohydrates:12.69g
4.23%
Net Carbohydrates:8.71g
3.17%
Sugar:4.76g
5.29%
Cholesterol:97.52mg
32.51%
Sodium:620.88mg
26.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.41g
84.82%
Selenium:76.64µg
109.49%
Vitamin K:107.34µg
102.23%
Phosphorus:513.33mg
51.33%
Vitamin C:32.3mg
39.15%
Potassium:1312.11mg
37.49%
Vitamin B6:0.7mg
34.83%
Vitamin B12:2.06µg
34.4%
Vitamin E:4.53mg
30.2%
Vitamin B3:5.28mg
26.41%
Magnesium:93.24mg
23.31%
Fiber:3.97g
15.89%
Vitamin B1:0.23mg
15.08%
Vitamin D:2.04µg
13.61%
Manganese:0.26mg
13.21%
Folate:49.29µg
12.32%
Vitamin B2:0.19mg
11.42%
Iron:2.02mg
11.19%
Vitamin A:558.29IU
11.17%
Calcium:100.76mg
10.08%
Zinc:1.31mg
8.73%
Copper:0.16mg
8.16%
Vitamin B5:0.62mg
6.2%