Gulf Fish en Papillote

Gluten Free
Health score
32%
Gulf Fish en Papillote
45 min.
2
299kcal

Suggestions

Ingredients

  • cup matchstick-cut carrots 
  • 0.5 cup bell pepper strips red
  • 0.3 teaspoon pepper black divided freshly ground
  • teaspoons butter divided
  • 0.8 cup julienne-cut celery (2-inch)
  • teaspoon chervil fresh chopped
  • 0.3 cup cooking wine dry white divided
  • teaspoon tarragon fresh chopped
  • cup onion red vertically sliced
  • 0.3 teaspoon salt divided
  • 12 ounce sea bass fillets white

Equipment

  • bowl
  • frying pan
  • baking paper
  • oven

Directions

  1. Preheat oven to 35
  2. Combine first 6 ingredients, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a medium bowl.
  3. Sprinkle fish evenly with remaining 1/8 teaspoon salt and 1/8 teaspoon pepper.
  4. Cut 2 (15-inch) squares of parchment paper. Fold each square in half, and open each.
  5. Place half of vegetable mixture near each fold. Top each serving with 1 fillet, 1 teaspoon butter, and 2 tablespoons wine. Fold paper; seal the edges with narrow folds.
  6. Place packets on a jelly-roll pan.
  7. Bake at 350 for 18 minutes or until parchment is puffy.
  8. Place on plates, and cut open.
  9. Serve immediately.

Nutrition Facts

Calories299kcal
Protein46.98%
Fat27.53%
Carbs25.49%

Properties

Glycemic Index
129
Glycemic Load
2.73
Inflammation Score
-10
Nutrition Score
30.112174075583%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Hesperetin
0.12mg
Naringenin
0.11mg
Apigenin
1.09mg
Luteolin
0.64mg
Isorhamnetin
4.01mg
Kaempferol
0.61mg
Myricetin
0.03mg
Quercetin
16.49mg

Nutrients percent of daily need

Calories:298.53kcal
14.93%
Fat:8.44g
12.98%
Saturated Fat:3.54g
22.13%
Carbohydrates:17.59g
5.86%
Net Carbohydrates:12.84g
4.67%
Sugar:8.8g
9.78%
Cholesterol:146.83mg
48.94%
Sodium:527.32mg
22.93%
Alcohol:3.09g
100%
Alcohol %:0.92%
100%
Protein:32.41g
64.81%
Vitamin A:10487.89IU
209.76%
Vitamin B12:6.51µg
108.44%
Selenium:63.4µg
90.57%
Vitamin C:56.96mg
69.05%
Vitamin B6:0.85mg
42.52%
Phosphorus:407.04mg
40.7%
Potassium:939.45mg
26.84%
Magnesium:98.15mg
24.54%
Vitamin B3:4.64mg
23.18%
Manganese:0.45mg
22.73%
Folate:81.93µg
20.48%
Vitamin K:20.14µg
19.18%
Fiber:4.75g
18.99%
Vitamin B5:1.86mg
18.65%
Vitamin B1:0.26mg
17.26%
Iron:2.85mg
15.83%
Vitamin B2:0.17mg
9.96%
Calcium:99.4mg
9.94%
Copper:0.18mg
8.96%
Zinc:1.16mg
7.7%
Vitamin E:0.83mg
5.5%
Source:My Recipes