Sea Bass al Cartoccio

Gluten Free
Dairy Free
Very Healthy
Health score
65%
Sea Bass al Cartoccio
45 min.
4
230kcal

Suggestions


If you’re looking to impress at your next dinner gathering while keeping things light and healthy, Sea Bass al Cartoccio is the perfect dish. This Italian-inspired recipe not only showcases the fresh, delicate flavors of sea bass but also presents a beautiful and fuss-free way to serve fish. Wrapped in parchment paper, the fish steams in its own juices, preserving moisture and enhancing the delicious combination of fresh herbs, garlic, and zesty lemon.

Each bite is a delightful celebration of health, as this dish is both gluten-free and dairy-free, making it a fantastic choice for those with dietary restrictions. At just 230 calories per serving, it’s a guilt-free way to enjoy a flavoursome main course that promises to satisfy without weighing you down.

The method of cooking in packets, known as "al cartoccio," not only adds a fun and interactive element to your dining experience but also allows for easy clean-up. Imagine presenting individual parcels to your guests, the enticing aromas wafting from each packet as they are opened at the table, creating an unforgettable moment of culinary delight.

Rich in protein and packed with nutrients, this dish is sure to become a staple on your lunch or dinner rotation. So gather your ingredients, and let’s dive into this healthful and delectable Sea Bass al Cartoccio – your taste buds will thank you!

Ingredients

  • 0.8 teaspoon pepper black freshly ground
  • teaspoons thyme leaves fresh chopped
  • teaspoons garlic minced
  • 24 ounce pacific halibut filets ()
  • inch optional: lemon ( 2 lemons)
  • tablespoons olive oil divided
  • tablespoon oregano fresh chopped
  •  plum tomatoes cut into 6 wedges
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • baking paper
  • oven
  • knife
  • baking pan
  • aluminum foil

Directions

  1. Preheat oven to 40
  2. Cut 4 (12-inch) squares of parchment paper or heavy-duty foil; spread squares out on work surface.
  3. Combine oregano, 1 tablespoon oil, and next 4 ingredients in a small bowl; rub evenly over all sides of fish.
  4. Place 1 piece of fish in center of each parchment square; top each piece of fish with 2 lemon slices and 3 tomato wedges.
  5. Drizzle remaining 1 tablespoon oil evenly over fish fillets; seal the packets closed so they are airtight.
  6. Place packets on a jelly-roll pan or in a baking pan with sides.
  7. Bake at 400 for 25 minutes or until fish flakes easily when tested with a fork (remove 1 packet and check for doneness before removing the others from the oven).
  8. Place packets on individual plates; cut open top of each packet with a knife.
  9. Serve immediately.
  10. Al cartoccio (ahl kahr-TOH-chee-oh) literally means "in a bag," and these neat little packets are a handy, delicious way to cook fish.

Nutrition Facts

Calories230kcal
Protein56.95%
Fat37.45%
Carbs5.6%

Properties

Glycemic Index
56.38
Glycemic Load
0.59
Inflammation Score
-9
Nutrition Score
20.705652133278%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
0.35mg
Naringenin
0.22mg
Apigenin
0.03mg
Luteolin
0.49mg
Kaempferol
0.03mg
Myricetin
0.07mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:230.12kcal
11.51%
Fat:9.42g
14.49%
Saturated Fat:1.5g
9.39%
Carbohydrates:3.17g
1.06%
Net Carbohydrates:1.96g
0.71%
Sugar:0.92g
1.02%
Cholesterol:83.35mg
27.78%
Sodium:408.8mg
17.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.23g
64.45%
Selenium:77.86µg
111.23%
Vitamin B3:11.35mg
56.75%
Vitamin D:7.99µg
53.3%
Vitamin B6:0.99mg
49.71%
Phosphorus:414.87mg
41.49%
Vitamin B12:1.87µg
31.18%
Potassium:848.11mg
24.23%
Vitamin E:2.45mg
16.32%
Vitamin K:15.07µg
14.36%
Magnesium:48.63mg
12.16%
Manganese:0.21mg
10.38%
Vitamin A:443.43IU
8.87%
Vitamin C:7.02mg
8.51%
Folate:28.72µg
7.18%
Vitamin B1:0.1mg
6.87%
Vitamin B5:0.64mg
6.43%
Iron:1.1mg
6.12%
Zinc:0.74mg
4.93%
Fiber:1.21g
4.82%
Calcium:43.98mg
4.4%
Vitamin B2:0.07mg
4.17%
Copper:0.08mg
4.05%
Source:My Recipes