Fish Fillets in Parchment with Asparagus and Orange

Gluten Free
Health score
28%
Fish Fillets in Parchment with Asparagus and Orange
45 min.
4
225kcal

Suggestions


Discover a delightful culinary experience with our Fish Fillets in Parchment with Asparagus and Orange. This dish is a celebration of fresh, vibrant flavors that come together beautifully in just under 45 minutes, making it the perfect choice for a healthy lunch or a sophisticated dinner. Imagine tender fish fillets, such as halibut or cod, enveloped in aromatic parchment, gently steamed to perfection with crisp asparagus and a hint of zesty orange.

Not only is this recipe gluten-free, appealing to those with dietary restrictions, but it also boasts a modest 225 calories per serving, ensuring you can indulge without guilt. With a wonderful balance of protein, healthy fats, and fresh vegetables, this dish is as nourishing as it is elegant. The infusion of fresh tarragon adds a gourmet touch, while the orange juice brightens the flavors, making every bite a refreshing delight.

Preparing this meal is straightforward and allows for easy cleanup, as each portion is neatly contained within its own parchment packet. Whether you’re entertaining guests or simply looking to treat yourself, Fish Fillets in Parchment serves as both a showstopper and a healthy dish, embodying the essence of a quick yet impressive homemade meal. Try it today, and let the irresistible combination of flavors transport you to a lovely seaside dinner!

Ingredients

  • pound asparagus trimmed cut into 1 1/2-inch pieces
  • tablespoons butter cut into 4 pieces
  • 20 ounce fish fillet (such as halibut or cod; each )
  • 12  tarragon fresh
  • tablespoons orange juice 

Equipment

  • baking sheet
  • oven

Directions

  1. Preheat oven to 400°F.
  2. Place parchmentsquares on work surface. Generously butter half of each parchment square; top buttered half of each with 1 fish fillet.
  3. Sprinkle fish with salt and pepper; top each fillet with 3 tarragon leaves, then 1 piece of butter. Arrange asparagus around each fish fillet; pour 1 tablespoon orange juice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely.
  4. Place on 2 rimmed baking sheets, spacing apart. do ahead Can be made 4 hours ahead. Chill.
  5. Bake fish packets 17 minutes. Slide packets onto plates and serve.
  6. Nutrition Data

Nutrition Facts

Calories225kcal
Protein54.33%
Fat32.56%
Carbs13.11%

Properties

Glycemic Index
51
Glycemic Load
2.45
Inflammation Score
-8
Nutrition Score
23.810434590215%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
2.03mg
Naringenin
0.36mg
Isorhamnetin
6.46mg
Kaempferol
1.58mg
Myricetin
0.01mg
Quercetin
15.9mg

Nutrients percent of daily need

Calories:225.45kcal
11.27%
Fat:8.47g
13.04%
Saturated Fat:4.53g
28.33%
Carbohydrates:7.68g
2.56%
Net Carbohydrates:5.04g
1.83%
Sugar:3.56g
3.96%
Cholesterol:85.92mg
28.64%
Sodium:123.02mg
5.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.82g
63.64%
Selenium:62.08µg
88.68%
Vitamin K:49.67µg
47.3%
Vitamin B12:2.25µg
37.53%
Vitamin B3:6.98mg
34.9%
Phosphorus:313.9mg
31.39%
Vitamin D:4.39µg
29.29%
Folate:106.52µg
26.63%
Vitamin A:1192.22IU
23.84%
Manganese:0.47mg
23.65%
Iron:4.22mg
23.47%
Potassium:783.42mg
22.38%
Vitamin B6:0.41mg
20.61%
Vitamin C:16.35mg
19.82%
Vitamin B2:0.3mg
17.46%
Copper:0.35mg
17.42%
Magnesium:66.57mg
16.64%
Vitamin B1:0.24mg
16.23%
Vitamin E:2.02mg
13.45%
Fiber:2.64g
10.55%
Vitamin B5:1.04mg
10.41%
Zinc:1.21mg
8.08%
Calcium:79.11mg
7.91%
Source:Epicurious