Ginger-Garlic Fish in Parchment

Gluten Free
Dairy Free
Health score
34%
Ginger-Garlic Fish in Parchment
29 min.
4
253kcal

Suggestions

Ingredients

  • large cloves garlic peeled thinly sliced
  • inch ginger peeled thinly sliced
  • tablespoons honey 
  • tablespoons rice wine vinegar 
  • servings salt and pepper black freshly ground
  • bunch scallions cut into 3-inch pieces on an angle
  • 24 ounce sea bass 
  • 0.5 pound mushroom caps stemmed sliced
  • tablespoons tamari sauce 

Equipment

  • baking sheet
  • oven

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 375 degrees F.
  3. Rip off 4 pieces of parchment to form packets each about 12-inches long. Season fish with salt and pepper.
  4. Place a piece of parchment in a shallow dish then in the center of the paper stack 1/4 of the scallions and shiitakes, layer with slices of ginger and garlic and top with fish.
  5. Combine the honey, vinegar and tamari and pour 1/4 of the sauce over fish. Fold over the top of the parchment then roll the sides in to form a sealed pouch. Repeat with remaining parchment and ingredients. Arrange the pouches on a baking sheet and roast in hot oven 12 to 14 minutes.

Nutrition Facts

Calories253kcal
Protein52.82%
Fat15.43%
Carbs31.75%

Properties

Glycemic Index
64.57
Glycemic Load
8.15
Inflammation Score
-5
Nutrition Score
21.085217262092%

Flavonoids

Kaempferol
0.09mg
Myricetin
0.05mg
Quercetin
0.69mg

Nutrients percent of daily need

Calories:252.53kcal
12.63%
Fat:4.32g
6.65%
Saturated Fat:0.88g
5.5%
Carbohydrates:20.01g
6.67%
Net Carbohydrates:18.11g
6.58%
Sugar:14.77g
16.41%
Cholesterol:136.08mg
45.36%
Sodium:879.54mg
38.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.3g
66.6%
Vitamin B12:6.5µg
108.3%
Selenium:66.1µg
94.42%
Phosphorus:427.55mg
42.75%
Vitamin B6:0.76mg
37.84%
Vitamin B3:6.42mg
32.08%
Magnesium:89.55mg
22.39%
Vitamin B5:2.22mg
22.22%
Potassium:696.49mg
19.9%
Manganese:0.32mg
16.24%
Vitamin B1:0.2mg
13.15%
Iron:2.23mg
12.4%
Vitamin B2:0.21mg
12.39%
Vitamin K:12.64µg
12.04%
Zinc:1.44mg
9.57%
Copper:0.18mg
9.24%
Fiber:1.91g
7.63%
Folate:29.95µg
7.49%
Vitamin A:213.72IU
4.27%
Calcium:41.81mg
4.18%
Vitamin C:2.41mg
2.92%
Vitamin D:0.23µg
1.51%