Fish Fillets with Tomatoes, Squash, and Basil

Gluten Free
Dairy Free
Very Healthy
Health score
66%
Fish Fillets with Tomatoes, Squash, and Basil
30 min.
4
335kcal

Suggestions


Indulge in a delightful culinary experience with our Fish Fillets with Tomatoes, Squash, and Basil. This vibrant dish is not only a feast for the eyes but also a celebration of fresh, wholesome ingredients that come together in perfect harmony. Imagine tender, flaky white fish fillets, infused with the aromatic essence of fresh basil and complemented by the sweetness of cherry tomatoes and the subtle crunch of summer squash.

In just 30 minutes, you can create a meal that is both gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions. With a health score of 66, this dish is packed with nutrients, ensuring you enjoy a very healthy meal without compromising on flavor. Each serving is a mere 335 calories, allowing you to savor every bite guilt-free.

Whether you're preparing a quick lunch, a satisfying dinner, or a main course for a special gathering, this recipe is versatile enough to impress your family and friends. The method of cooking in parchment packets not only locks in moisture and flavor but also makes for an easy cleanup. So, gather your ingredients, fire up the oven or grill, and get ready to enjoy a deliciously healthy meal that will leave everyone asking for seconds!

Ingredients

  • 20  cherry tomatoes halved
  • tablespoons wine dry white
  • 24 ounce fish fillet skinless white (such as Atlantic cod or halibut)
  • 0.3 cup basil fresh divided thinly sliced
  • servings pepper freshly ground
  • tablespoons olive oil extra virgin extra-virgin divided
  • 0.3 cup shallots thinly sliced
  • cups to 3 sized squashes yellow assorted very thinly sliced (such as zucchini, crookneck, and pattypan)

Equipment

  • oven
  • toothpicks
  • grill
  • aluminum foil

Directions

  1. Place four 14x12" sheets of parchmentpaper, or heavy-duty foil if grilling, on a worksurface. Divide squash among parchmentsheets, arranging on one side of sheet inthin layers.
  2. Sprinkle shallots and sliced basilover, dividing equally. Scatter tomato halvesaround squash.
  3. Drizzle each packet with1 tablespoons wine and 1/2 tablespoon oil (add 1/2 tablespoonwater to each if grilling). Season with salt andpepper.
  4. Place a fish fillet atop each portion.Season with salt and pepper; drizzle 1/2 tablespoonoil over each.
  5. Fold parchment over mixture and crimpedges tightly to form a sealed packet.DO AHEAD: Can be made 4 hours ahead.Chill.
  6. Let stand at room temperature for15 minutes before continuing.
  7. Preheat oven to 400°F.
  8. Place packetsin a single layer on a large rimmed bakingsheet. Alternatively, build a medium fire in acharcoal grill, or heat a gas grill to medium-high.
  9. Bake or grill fish until just cookedthrough (a toothpick poked through theparchment will slide through fish easily),about 10 minutes. Carefully cut openpackets (steam will escape).
  10. Garnish withbasil leaves.
  11. Per serving: 300 calories, 15 g fat, 2 g fiber
  12. Bon Appétit

Nutrition Facts

Calories335kcal
Protein43.54%
Fat46.47%
Carbs9.99%

Properties

Glycemic Index
44.75
Glycemic Load
1.09
Inflammation Score
-7
Nutrition Score
22.70217412451%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.6mg

Nutrients percent of daily need

Calories:334.94kcal
16.75%
Fat:17.11g
26.33%
Saturated Fat:2.97g
18.56%
Carbohydrates:8.28g
2.76%
Net Carbohydrates:6.54g
2.38%
Sugar:4.67g
5.19%
Cholesterol:85.05mg
28.35%
Sodium:101.81mg
4.43%
Alcohol:1.54g
100%
Alcohol %:0.55%
100%
Protein:36.08g
72.17%
Selenium:71.84µg
102.63%
Vitamin B12:2.69µg
44.79%
Vitamin B3:7.43mg
37.13%
Vitamin C:30.44mg
36.89%
Vitamin D:5.27µg
35.15%
Phosphorus:347.01mg
34.7%
Vitamin B6:0.53mg
26.35%
Potassium:912.96mg
26.08%
Vitamin E:3.26mg
21.73%
Vitamin K:21.45µg
20.43%
Folate:74.47µg
18.62%
Magnesium:68.92mg
17.23%
Manganese:0.34mg
17.09%
Vitamin B2:0.21mg
12.51%
Vitamin A:608.91IU
12.18%
Copper:0.24mg
12.04%
Iron:2.08mg
11.57%
Vitamin B5:1.08mg
10.8%
Vitamin B1:0.14mg
9.18%
Fiber:1.74g
6.96%
Zinc:0.93mg
6.23%
Calcium:44.89mg
4.49%
Source:Epicurious