Red Snapper en Papillote

Health score
56%
Red Snapper en Papillote
55 min.
4
518kcal

Suggestions

Ingredients

  • cup artichoke hearts drained quartered
  • 0.5 teaspoon pepper black freshly ground
  • tablespoon butter 
  • cup couscous 
  • small bunch parsley fresh
  • teaspoons garlic minced
  • cup grape tomatoes halved
  •  optional: lemon whole thinly sliced
  • small bunch oregano fresh
  • cup onion red thinly sliced
  • pound snapper whole red cleaned
  • teaspoons salt for couscous
  • 0.5 cup white wine 

Equipment

  • frying pan
  • baking sheet
  • baking paper
  • oven
  • sieve

Directions

  1. Watch how to make this recipe.
  2. Preheat oven to 425 degrees F.
  3. Rinse couscous in fine mesh strainer, under cold water, lay out on parchment lined baking sheet and sprinkle with pinch of salt. Set aside.
  4. Cut parchment paper into 15 by 48-inch sheet. Fold in 1/2 and lay on baking/cookie sheet. Unfold and lay snapper diagonally on sheet pan on top of 1 layer of parchment. Salt and pepper fish, inside and out.
  5. Place herbs inside cavity of fish along with 1/2 of lemon, and 1/2 of red onion. Arrange couscous next to fish on all sides. Put garlic, and remaining lemon and red onion on fish and lay tomatoes and artichoke hearts around outside of couscous, creating somewhat of a wall.
  6. Pour wine over fish and dot with butter. Fold over edges of parchment paper, stapling if necessary, to create and almost airtight seal.
  7. Bake in oven for 30 minutes. Carefully open and serve (be aware of bones in the fish).

Nutrition Facts

Calories518kcal
Protein45.73%
Fat12.16%
Carbs42.11%

Properties

Glycemic Index
96.13
Glycemic Load
23.61
Inflammation Score
-9
Nutrition Score
37.883478226869%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
5.77mg
Hesperetin
7.65mg
Naringenin
0.52mg
Apigenin
30.71mg
Luteolin
0.68mg
Isorhamnetin
2mg
Kaempferol
0.52mg
Myricetin
2.34mg
Quercetin
8.72mg

Nutrients percent of daily need

Calories:518.09kcal
25.9%
Fat:6.5g
10.01%
Saturated Fat:2.56g
16.03%
Carbohydrates:50.7g
16.9%
Net Carbohydrates:43.83g
15.94%
Sugar:4.81g
5.34%
Cholesterol:91.44mg
30.48%
Sodium:674.38mg
29.32%
Alcohol:3.09g
100%
Alcohol %:0.7%
100%
Protein:55.05g
110.1%
Vitamin K:239.38µg
227.98%
Vitamin D:23.13µg
154.22%
Selenium:87.26µg
124.66%
Vitamin B12:6.81µg
113.5%
Phosphorus:569.2mg
56.92%
Vitamin B6:1.11mg
55.34%
Vitamin C:45.43mg
55.06%
Potassium:1319.14mg
37.69%
Vitamin A:1851.08IU
37.02%
Manganese:0.62mg
30.78%
Magnesium:114.62mg
28.65%
Fiber:6.88g
27.51%
Vitamin B5:2.49mg
24.92%
Vitamin E:2.66mg
17.76%
Vitamin B1:0.24mg
15.96%
Folate:59.39µg
14.85%
Vitamin B3:2.78mg
13.9%
Calcium:134.51mg
13.45%
Iron:2.36mg
13.09%
Copper:0.26mg
12.79%
Zinc:1.56mg
10.41%
Vitamin B2:0.09mg
5.22%