Halibut in Cartoccio

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Halibut in Cartoccio
43 min.
4
546kcal

Suggestions

Ingredients

  • pint brussels sprouts 
  • small butternut squash julienned peeled
  • cups cooking wine dry white
  • 24 ounce pacific halibut filets 
  • servings kosher salt 
  • large leek julienned
  • slices optional: lemon 
  • servings olive oil extra-virgin
  • tablespoon picked thyme leaves 
  •  zucchini green julienned

Equipment

  • bowl
  • baking paper
  • oven

Directions

  1. Fold 4 (9 by 13-inch) pieces of parchment paper in half and starting at the top of the fold, cut a large half circle from the paper. When the fold is opened it should be a full circle. It is okay if it is not a perfect circle-a heart shape is even better. Reserve.
  2. In a bowl combine the zucchini, butternut squash, Brussels sprouts and leeks. Toss generously with olive oil and season with the thyme leaves and salt. Oil and salt the halibut as well.
  3. Preheat the oven to 500 degrees F.
  4. Open the parchment paper circles (or hearts) and brush the paper with olive oil leaving a 1-inch border around the edge.
  5. Divide the seasoned vegetables between the 4 papers, placing them in the center just above the crease.
  6. Lay the fish fillets on top of the vegetables and place a lemon slice on top of each fish fillet. Fold the paper over the fish. Working from 1 end of the parchment to the other fold the bottom of the paper over the top to crease and seal the packets. The closure needs to be very secure so the steam will not escape during the cooking process. Before the package is completely sealed, carefully add 1/2 cup wine in each then seal.
  7. Bake in the preheated oven for 8 to 9 minutes.
  8. Remove the fish from the oven, place on serving dishes and serve immediately. Have each diner slice open their own parchment package so they can get the full effect of the burst of aromatic steam that will be released from the package.

Nutrition Facts

Calories546kcal
Protein32.48%
Fat32.05%
Carbs35.47%

Properties

Glycemic Index
53.63
Glycemic Load
3.81
Inflammation Score
-10
Nutrition Score
50.500869833905%

Flavonoids

Malvidin
0.07mg
Catechin
0.92mg
Epicatechin
0.66mg
Eriodictyol
1.5mg
Hesperetin
2.43mg
Naringenin
4.39mg
Apigenin
0.06mg
Luteolin
1.33mg
Kaempferol
1.63mg
Myricetin
0.1mg
Quercetin
3.07mg

Nutrients percent of daily need

Calories:546.22kcal
27.31%
Fat:17.24g
26.52%
Saturated Fat:2.64g
16.52%
Carbohydrates:42.91g
14.3%
Net Carbohydrates:32.85g
11.94%
Sugar:11.37g
12.64%
Cholesterol:83.35mg
27.78%
Sodium:365.4mg
15.89%
Alcohol:12.36g
100%
Alcohol %:2.12%
100%
Protein:39.29g
78.58%
Vitamin A:21588.74IU
431.77%
Vitamin K:235.02µg
223.83%
Vitamin C:166.65mg
202%
Selenium:80.96µg
115.66%
Vitamin B6:1.76mg
88.16%
Vitamin B3:14.9mg
74.52%
Potassium:2261.61mg
64.62%
Manganese:1.25mg
62.48%
Phosphorus:614.53mg
61.45%
Vitamin D:7.99µg
53.3%
Vitamin E:7.13mg
47.52%
Folate:183.71µg
45.93%
Magnesium:169.32mg
42.33%
Fiber:10.07g
40.27%
Vitamin B1:0.5mg
33.6%
Vitamin B12:1.87µg
31.18%
Iron:4.82mg
26.79%
Vitamin B5:2mg
20.04%
Calcium:200.37mg
20.04%
Vitamin B2:0.32mg
18.91%
Copper:0.35mg
17.64%
Zinc:1.91mg
12.74%