Foil-Packet Fish With Corn Relish

Gluten Free
Dairy Free
Health score
39%
Foil-Packet Fish With Corn Relish
35 min.
4
310kcal

Suggestions

Ingredients

  • teaspoon coriander seeds 
  • cup cilantro leaves fresh plus more for garnish
  • 1.8 cups corn kernels fresh frozen thawed (; if )
  • cup parsley fresh
  • piece ginger peeled roughly chopped
  • servings kosher salt 
  •  limes cut into wedges
  • 24 ounce striped-bass fillets skinless ()
  • medium tomatoes cut into chunks
  • tablespoons vegetable oil 

Equipment

  • food processor
  • bowl
  • frying pan
  • grill
  • aluminum foil
  • measuring cup
  • cutting board

Directions

  1. Preheat a grill to high. Toast the coriander seeds in a dry skillet over medium-high heat, tossing, about 3 minutes. Crush the seeds on a cutting board (the bottom of a measuring cup works well), then pulse with the parsley, cilantro, ginger, vegetable oil, 1/2 teaspoon salt and 1 tablespoon water in a food processor to make a coarse mixture. Toss the corn and tomatoes with 2 teaspoons of the herb mixture in a bowl and season with salt. Tear off four large sheets (about 16 inches long) of heavy-duty foil.
  2. Place one piece of fish in the center of each. (If the ends of the fillets are thin, tuck them under.) Top with a spoonful of the remaining herb mixture and surround with the corn-tomato relish. Fold up the ends of the foil and seal into packets, leaving room inside for heat circulation. Grill the packets, covered, until the fish is just cooked through, 8 to 10 minutes. Carefully open the packets and slide the fish and vegetables onto plates. Top with more cilantro and serve with lime.
  3. Photograph by Antonis Achilleos

Nutrition Facts

Calories310kcal
Protein41.93%
Fat33.81%
Carbs24.26%

Properties

Glycemic Index
37.25
Glycemic Load
1.65
Inflammation Score
-9
Nutrition Score
30.121738848479%

Flavonoids

Hesperetin
14.4mg
Naringenin
1.56mg
Apigenin
32.32mg
Luteolin
0.16mg
Kaempferol
0.28mg
Myricetin
2.31mg
Quercetin
2.65mg

Nutrients percent of daily need

Calories:309.99kcal
15.5%
Fat:12.05g
18.54%
Saturated Fat:2.16g
13.49%
Carbohydrates:19.45g
6.48%
Net Carbohydrates:15.66g
5.69%
Sugar:6.35g
7.05%
Cholesterol:136.08mg
45.36%
Sodium:335.06mg
14.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.63g
67.27%
Vitamin K:276.16µg
263.01%
Vitamin B12:6.5µg
108.3%
Selenium:62.79µg
89.71%
Vitamin C:43.71mg
52.98%
Vitamin A:2334.28IU
46.69%
Phosphorus:427.3mg
42.73%
Vitamin B6:0.66mg
32.76%
Magnesium:111.23mg
27.81%
Vitamin B3:5.39mg
26.96%
Potassium:904.23mg
25.84%
Vitamin B1:0.32mg
21.23%
Folate:79.33µg
19.83%
Vitamin B5:1.94mg
19.44%
Iron:3.22mg
17.9%
Fiber:3.8g
15.19%
Manganese:0.26mg
12.84%
Copper:0.19mg
9.27%
Zinc:1.32mg
8.83%
Vitamin E:1.22mg
8.16%
Vitamin B2:0.13mg
7.5%
Calcium:71.31mg
7.13%