Italian Fish and Veggie Pockets

Very Healthy
Health score
100%
Italian Fish and Veggie Pockets
38 min.
4
331kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground plus more for seasoning
  • 0.3 cup mint leaves fresh chopped
  • slices optional: lemon thin
  • 0.3 cup juice of lemon 
  •  lemon zest 
  • teaspoons olive oil 
  •  orange bell pepper sliced
  • 1.5 teaspoons salt plus more for seasoning
  • 1.5 pounds sugar snap peas stemmed
  • 16 ounce trout or other fish 1/
  • 0.5 cup white wine 
  •  bell pepper yellow sliced

Equipment

  • bowl
  • baking paper
  • oven
  • aluminum foil

Directions

  1. Special equipment: 4 large sheets of aluminum foil or parchment paper
  2. Preheat the oven to 350 degrees F. In a small bowl mix together the lemon zest, salt, and pepper. Set aside.
  3. Lay out the 4 sheets of aluminum foil.
  4. Place 1/4 of the sugar snap peas, 1/4 of the yellow bell peppers, and 1/4 of the orange bell peppers on each sheet of foil. Over each pile of vegetables drizzle 2 tablespoons of white wine, 1 tablespoon of lemon juice, and 1 teaspoon of olive oil.
  5. Sprinkle with salt and pepper and gently toss.
  6. Top each pile of seasoned vegetables with a piece of fish.
  7. Sprinkle the fish with some of the reserved lemon zest mixture. Top each fish with 2 slices of lemon.
  8. Fold up the foil into an air-tight packet.
  9. Place the foil packets in the oven and bake for 15 to 18 minutes depending on the thickness of the fish.
  10. Sprinkle the fish with mint just before serving.

Nutrition Facts

Calories331kcal
Protein37.47%
Fat34.87%
Carbs27.66%

Properties

Glycemic Index
27.38
Glycemic Load
0.78
Inflammation Score
-10
Nutrition Score
38.46826080654%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
4.6mg
Hesperetin
6.52mg
Naringenin
0.4mg
Apigenin
0.16mg
Luteolin
1.11mg
Kaempferol
0.02mg
Myricetin
0.14mg
Quercetin
0.61mg

Nutrients percent of daily need

Calories:330.61kcal
16.53%
Fat:12.18g
18.75%
Saturated Fat:2g
12.5%
Carbohydrates:21.75g
7.25%
Net Carbohydrates:14.76g
5.37%
Sugar:9.22g
10.24%
Cholesterol:65.77mg
21.92%
Sodium:71.04mg
3.09%
Alcohol:3.09g
100%
Alcohol %:0.95%
100%
Protein:29.46g
58.91%
Vitamin C:211.49mg
256.35%
Vitamin B12:8.83µg
147.23%
Manganese:1.65mg
82.33%
Vitamin A:3061.59IU
61.23%
Vitamin K:58.52µg
55.74%
Vitamin B1:0.69mg
46.26%
Phosphorus:397.08mg
39.71%
Vitamin B5:3.71mg
37.15%
Iron:6.56mg
36.46%
Vitamin B6:0.69mg
34.75%
Vitamin B3:6.88mg
34.41%
Vitamin B2:0.57mg
33.62%
Folate:120.32µg
30.08%
Vitamin D:4.42µg
29.48%
Fiber:6.99g
27.94%
Potassium:976.79mg
27.91%
Selenium:15.81µg
22.58%
Magnesium:85.84mg
21.46%
Copper:0.42mg
20.95%
Calcium:174.02mg
17.4%
Vitamin E:2.32mg
15.49%
Zinc:1.47mg
9.82%