Fish in Paper Parcels with Leeks, Fennel, Chives, and Vanilla

Gluten Free
Dairy Free
Very Healthy
Health score
85%
Fish in Paper Parcels with Leeks, Fennel, Chives, and Vanilla
45 min.
6
241kcal

Suggestions


Discover a delightful culinary experience with our Fish in Paper Parcels, a dish that beautifully marries the delicate flavors of fresh fish with the aromatic essence of leeks, fennel, and a hint of vanilla. This recipe is not only a feast for the senses but also a healthy choice, boasting a remarkable health score of 85. Perfect for lunch or dinner, it caters to various dietary needs, being both gluten-free and dairy-free.

Imagine the tantalizing aroma wafting through your kitchen as you prepare this dish, which is ready in just 45 minutes. The vibrant colors of julienne-cut carrots, thinly sliced leeks, and fennel create a visually stunning presentation, while the addition of fresh chives and a splash of lemon juice elevates the flavors to new heights. Each fish fillet is enveloped in a parchment paper parcel, allowing it to steam to perfection, locking in moisture and flavor.

Not only is this dish a treat for your taste buds, but it also offers a balanced caloric profile at just 241 kcal per serving, making it an excellent choice for health-conscious diners. Whether you're hosting a dinner party or simply looking to enjoy a nutritious meal at home, Fish in Paper Parcels is sure to impress. Dive into this culinary adventure and savor the unique combination of ingredients that make this dish truly special!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 2.5 cups julienne-cut carrot (2-inch)
  • 0.5 cup less-sodium chicken broth fat-free
  • 2.5 cups fennel bulb thinly sliced ( 2 small bulbs)
  • 0.3 cup chives fresh divided chopped
  • 2.5 cups leek thinly sliced ( 3 large)
  • tablespoons juice of lemon fresh divided
  • tablespoon soya sauce low-sodium
  • 36 ounce snapper red firm
  • 0.8 teaspoon salt 
  • 18 inch vanilla beans split halved

Equipment

  • frying pan
  • baking sheet
  • baking paper
  • oven

Directions

  1. Preheat oven to 40
  2. Sprinkle fish with salt and pepper.
  3. Heat a large nonstick skillet coated with cooking spray over medium-high heat.
  4. Add leek, fennel, and carrot; saut 4 minutes or until carrot is crisp-tender.
  5. Add broth and soy sauce; cook 3 minutes or until liquid evaporates. Stir in 3 tablespoons chives and 1 tablespoon lemon juice.
  6. Cut 6 (14-inch) squares of parchment paper. Fold each square in half; open each.
  7. Place 1 cup vegetable mixture near fold of each paper.
  8. Place 1 fish fillet on top of vegetable mixture; top with 1/2 teaspoon chives, 1/2 teaspoon lemon juice, and 2 pieces vanilla bean. Fold paper; seal edges with narrow folds.
  9. Place packets on each of 2 baking sheets.
  10. Bake at 400 for 18 minutes or until puffy and lightly browned, rotating baking sheets after 9 minutes.
  11. Place on plates, and cut open.
  12. Serve immediately.

Nutrition Facts

Calories241kcal
Protein58.59%
Fat16.12%
Carbs25.29%

Properties

Glycemic Index
33.47
Glycemic Load
3.87
Inflammation Score
-10
Nutrition Score
27.210434602654%

Flavonoids

Eriodictyol
0.64mg
Hesperetin
0.72mg
Naringenin
0.07mg
Luteolin
0.06mg
Isorhamnetin
0.11mg
Kaempferol
1.28mg
Myricetin
0.1mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:241.01kcal
12.05%
Fat:4.41g
6.79%
Saturated Fat:1.07g
6.66%
Carbohydrates:15.57g
5.19%
Net Carbohydrates:12.19g
4.43%
Sugar:5.6g
6.22%
Cholesterol:85.05mg
28.35%
Sodium:615.69mg
26.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.08g
72.16%
Vitamin A:9649.93IU
193%
Selenium:72.23µg
103.19%
Vitamin K:53.3µg
50.76%
Vitamin B12:2.73µg
45.42%
Vitamin B3:7.7mg
38.48%
Vitamin D:5.27µg
35.15%
Phosphorus:346.94mg
34.69%
Potassium:927.5mg
26.5%
Vitamin B6:0.46mg
23.22%
Folate:88.6µg
22.15%
Manganese:0.42mg
20.92%
Magnesium:72.05mg
18.01%
Vitamin C:14.85mg
18%
Fiber:3.38g
13.52%
Iron:2.26mg
12.55%
Vitamin B5:1.15mg
11.54%
Copper:0.23mg
11.48%
Vitamin E:1.61mg
10.71%
Vitamin B2:0.17mg
10.24%
Vitamin B1:0.14mg
9.05%
Calcium:78.19mg
7.82%
Zinc:0.84mg
5.63%
Source:My Recipes