Sea Bass al Cartoccio

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

Suggestions


Discover the delightful flavors of the Mediterranean with our Sea Bass al Cartoccio, a dish that not only tantalizes your taste buds but also promotes a healthy lifestyle. This gluten-free and dairy-free recipe is perfect for those seeking a nutritious meal without compromising on taste. With just 230 calories per serving, it’s an ideal choice for lunch or dinner, making it easy to enjoy a satisfying meal while keeping your health goals in check.

Cooking fish in parchment paper, or "al cartoccio," is a traditional Italian technique that locks in moisture and flavor, resulting in perfectly tender and flaky fish. The combination of fresh herbs, zesty lemon, and juicy tomatoes elevates the sea bass to a whole new level, creating a vibrant and aromatic dish that is sure to impress your family and friends.

In just 45 minutes, you can prepare this elegant main course that serves four, making it a fantastic option for gatherings or a cozy dinner at home. The simplicity of the preparation allows the natural flavors of the fish to shine through, while the added herbs and vegetables provide a burst of freshness. Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding, ensuring a delightful dining experience for everyone.

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