Lemon Provencal Baked Snapper

Dairy Free
Very Healthy
Health score
100%
Lemon Provencal Baked Snapper
25 min.
4
307kcal

Suggestions


If you're looking for a delightful and healthy meal that bursts with flavor, look no further than this Lemon Provencal Baked Snapper. This recipe is designed not only to tantalize your taste buds but also to keep your health on track, boasting a remarkable health score of 100. With its dairy-free profile and emphasis on wholesome ingredients, this dish is perfect for anyone who seeks nourishment without compromising on taste.

Ready in just 25 minutes, it’s an ideal choice for lunch or dinner, particularly those busy weeknights when you want to impress without spending hours in the kitchen. The combination of sweet red snapper and fragrant herbs like tarragon and thyme pairs perfectly with the citrusy notes of fresh lemon. The vibrant flavors of thinly sliced fennel and red onion add depth, making each bite a delightful culinary experience.

As an added bonus, this dish comes served with a side of fluffy couscous, providing a satisfying, nutritious base that complements the fish beautifully. Not only does it look stunning on the plate, but the parchment paper cooking technique ensures that the fish remains tender and infused with all the aromatic goodness of the herbs and sauce. It’s a meal you can confidently serve to family and friends while knowing it's as healthy as it is delicious!

Ingredients

  • cups couscous cooked
  • 0.5 small fennel bulb divided thinly sliced
  • slices optional: lemon fresh
  • 0.5 cup olive-caper simmer sauce 
  • 0.5 small onion red divided thinly sliced
  •  thyme sprigs fresh
  • 24 ounce tuna fillets red

Equipment

  • baking sheet
  • baking paper
  • oven

Directions

  1. Preheat oven to 40
  2. Place 4 (12- x 7-inch) rectangular pieces of parchment paper on a baking sheet.
  3. Divide half of fennel and red onion evenly among parchment pieces. Top fennel and red onion with fish, remaining fennel and red onion, 2 lemon slices, 2 tablespoons sauce, and 2 tarragon sprigs; fold up, and crimp parchment paper to form a tight pouch.
  4. Bake fish, in middle of oven, until cooked through (about 15 minutes).
  5. Place parchment packets on serving plates; open carefully to release steam.
  6. Serve fish alongside the couscous.

Nutrition Facts

Calories307kcal
Protein51.82%
Fat15.62%
Carbs32.56%

Properties

Glycemic Index
58.13
Glycemic Load
12.8
Inflammation Score
-7
Nutrition Score
25.474782757137%

Flavonoids

Eriodictyol
3.31mg
Hesperetin
3.91mg
Naringenin
0.08mg
Luteolin
0.36mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.07mg
Quercetin
3.02mg

Nutrients percent of daily need

Calories:307.01kcal
15.35%
Fat:5.25g
8.07%
Saturated Fat:0.93g
5.78%
Carbohydrates:24.6g
8.2%
Net Carbohydrates:21.27g
7.73%
Sugar:2.25g
2.5%
Cholesterol:62.94mg
20.98%
Sodium:393.32mg
17.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.16g
78.32%
Selenium:87.13µg
124.48%
Vitamin D:17.35µg
115.67%
Vitamin B12:5.1µg
85.05%
Vitamin B6:0.82mg
40.77%
Phosphorus:381.85mg
38.18%
Potassium:982.81mg
28.08%
Magnesium:76.97mg
19.24%
Vitamin C:15.67mg
18.99%
Vitamin K:18.91µg
18.01%
Vitamin E:2.57mg
17.14%
Vitamin B5:1.68mg
16.82%
Manganese:0.33mg
16.26%
Fiber:3.34g
13.35%
Calcium:113.4mg
11.34%
Vitamin B1:0.15mg
10.07%
Folate:38.32µg
9.58%
Iron:1.66mg
9.22%
Vitamin B3:1.69mg
8.45%
Vitamin A:373.17IU
7.46%
Copper:0.14mg
7.17%
Zinc:0.99mg
6.61%
Vitamin B2:0.07mg
4.13%
Source:My Recipes