Pesce al Cartoccio (Fish in Parchment Paper)

Gluten Free
Dairy Free
Very Healthy
Health score
94%
Pesce al Cartoccio (Fish in Parchment Paper)
45 min.
4
582kcal

Suggestions


Experience the delightful flavors of the Mediterranean with our Pesce al Cartoccio, a beautifully simple recipe that brings the freshness of the sea right to your dinner table. This dish, featuring tender whole fish baked to perfection, is not only gluten-free and dairy-free, but it also boasts an impressively healthy profile, earning a health score of 94. Perfect for lunch or dinner, this preparation method ensures that every bite is infused with aromatic herbs and zesty lemon, creating a symphony of flavors that will tantalize your palate.

Imagine the aroma of freshly minced garlic and the vibrant taste of rosemary mingling with the subtle sweetness of fennel as your fish cooks gently in parchment paper. Not only does this cooking technique keep the fish moist and flavorful, but it also means less mess in the kitchen! The fish is wrapped snugly in parchment, allowing it to steam and absorb all the delicious juices—just a simple drizzle of dry white wine elevates it to a culinary masterpiece.

Whether you’re entertaining guests or enjoying a quiet meal with family, Pesce al Cartoccio is sure to impress. It's a dish that celebrates wholesome ingredients and encourages the art of sharing. With just 45 minutes of preparation, you’ll have a stunning and nutritious meal that embodies the essence of healthy cooking. Perfectly nutritious and utterly delicious, this fish dish will become a staple in your culinary repertoire!

Ingredients

  • teaspoon pepper black freshly ground
  • 0.5 cup cooking wine dry white
  • 0.3 cup fennel fronds fresh chopped
  •  fennel bulbs cored cut into thin strips
  • tablespoons rosemary fresh chopped
  •  garlic cloves minced
  •  lemons sliced
  • 0.5 cup olive oil extra-virgin
  • teaspoon sea salt 
  • large onion white cut into thin strips
  • pound fish fillet whole cleaned

Equipment

  • bowl
  • baking sheet
  • baking paper
  • oven
  • aluminum foil

Directions

  1. Combine onion and next 6 ingredients in a large bowl.
  2. Cut four large pieces of parchment paper long enough to cover length of fish, and fold each in half lengthwise. Spoon onion mixture on bottom halves of parchment.
  3. Place one fish against the crease of each parchment piece, drizzle with white wine, and sprinkle with salt and pepper.
  4. Fold the parchment at the bottom corner over itself. Continue folding over the previous fold to create a pleat and allow for the paper to be sealed tight. When you have formed a half circle and reached the opposite end of the crease, tuck the paper under the last fold.
  5. Place on a large baking sheet.
  6. Bake at 350 for 20 to 25 minutes or until the fish is cooked through. Carefully tear paper open, allowing steam to escape.
  7. Tip: If fish is too large to allow parchment paper to seal tight, place on aluminum foil and wrap foil up and around parchment edge, pinching to seal.

Nutrition Facts

Calories582kcal
Protein65.14%
Fat21.3%
Carbs13.56%

Properties

Glycemic Index
54.88
Glycemic Load
4.37
Inflammation Score
-9
Nutrition Score
44.208260473998%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
12.86mg
Hesperetin
15.19mg
Naringenin
0.66mg
Apigenin
0.03mg
Luteolin
1.09mg
Isorhamnetin
1.88mg
Kaempferol
0.27mg
Myricetin
0.32mg
Quercetin
8.56mg

Nutrients percent of daily need

Calories:582.32kcal
29.12%
Fat:13.64g
20.99%
Saturated Fat:3.58g
22.39%
Carbohydrates:19.52g
6.51%
Net Carbohydrates:13.26g
4.82%
Sugar:8.07g
8.96%
Cholesterol:226.8mg
75.6%
Sodium:885.84mg
38.51%
Alcohol:3.09g
100%
Alcohol %:0.54%
100%
Protein:93.86g
187.71%
Selenium:191.24µg
273.2%
Vitamin B12:7.17µg
119.45%
Vitamin D:14.06µg
93.74%
Vitamin B3:18.65mg
93.24%
Phosphorus:862.13mg
86.21%
Vitamin K:87.62µg
83.45%
Potassium:2049.83mg
58.57%
Vitamin C:47.01mg
56.98%
Vitamin B6:0.93mg
46.41%
Magnesium:156.7mg
39.17%
Folate:156.53µg
39.13%
Manganese:0.61mg
30.69%
Vitamin B5:2.68mg
26.84%
Fiber:6.26g
25.04%
Copper:0.47mg
23.68%
Iron:4.11mg
22.81%
Vitamin E:3.4mg
22.65%
Vitamin B2:0.36mg
20.9%
Vitamin B1:0.24mg
16.26%
Calcium:140.59mg
14.06%
Zinc:1.92mg
12.78%
Vitamin A:208.87IU
4.18%
Source:My Recipes