Herby almond plaice parcels

Gluten Free
Dairy Free
Low Fod Map
Health score
15%
Herby almond plaice parcels
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AntipastiStarterSnackAppetizer
30 min.
4
214kcal

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Ingredients

  • 8 small plaice fillets ( 100g 4oz each)
  • 2  lemons white very thinly sliced
  • 2 handful herbs mixed finely chopped (tarragon, dill and curly parsley)
  • 50 g roasted almond flaked
  • 4 tbsp olive oil 

Equipment

  • oven
  • roasting pan

Directions

  1. Heat oven to 220C/fan 200C/gas
  2. Place four fillets, skin side down, in a roasting pan. Season, then top with the lemon slices, mixed herbs and finish with the almonds. Cover with the other four fillets, skin side up, season the skin and drizzle with olive oil.
  3. Bake for 15-20 mins until the fish flakes easily.
  4. Serve with a green salad and some new potatoes.

Nutrition Facts

Calories214kcal
Protein6.35%
Fat79.99%
Carbs13.66%

Properties

Glycemic Index
16.88
Glycemic Load
1.03
Inflammation Score
-5
Nutrition Score
9.3595651368732%

Flavonoids

Cyanidin
0.31mg
Catechin
0.16mg
Epigallocatechin
0.32mg
Epicatechin
0.08mg
Eriodictyol
11.57mg
Hesperetin
15.07mg
Naringenin
0.35mg
Apigenin
4.32mg
Luteolin
1.06mg
Isorhamnetin
0.33mg
Kaempferol
0.09mg
Myricetin
0.57mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:214.26kcal
10.71%
Fat:20.45g
31.47%
Saturated Fat:2.44g
15.25%
Carbohydrates:7.86g
2.62%
Net Carbohydrates:4.72g
1.72%
Sugar:1.91g
2.12%
Cholesterol:1.44mg
0.48%
Sodium:4.2mg
0.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.65g
7.31%
Vitamin K:41.23µg
39.26%
Vitamin C:31.28mg
37.92%
Vitamin E:5.31mg
35.41%
Manganese:0.31mg
15.27%
Fiber:3.14g
12.56%
Magnesium:39.48mg
9.87%
Vitamin B2:0.16mg
9.31%
Copper:0.15mg
7.61%
Phosphorus:73.36mg
7.34%
Iron:0.99mg
5.51%
Potassium:183.8mg
5.25%
Calcium:51.14mg
5.11%
Folate:14.76µg
3.69%
Vitamin A:180.49IU
3.61%
Vitamin B1:0.05mg
3.49%
Vitamin B6:0.07mg
3.28%
Vitamin B3:0.64mg
3.22%
Zinc:0.45mg
3.03%
Selenium:1.37µg
1.96%
Vitamin B5:0.19mg
1.86%
Gluten FreeDairy FreePescatarianPrimalWhole 30PaleolithicFodmap FriendlyAntipastiStarterSnackAppetizerAntipastoHor D'oeuvre
Source:BBC Good Food

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