Sea Bass in Papillote

Gluten Free
Dairy Free
Health score
57%
Sea Bass in Papillote
30 min.
4
335kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 1.5 tablespoons bottled capers drained
  • sprigs thyme leaves fresh
  •  garlic cloves very thinly sliced
  • 12  grape tomatoes halved
  • large optional: lemon thin (less than 3/; from 1 large lemon)
  • tablespoons olive oil extra-virgin
  • 0.8 teaspoon salt 
  • 24 ounce bass fillets black with skin thick ()

Equipment

  • frying pan
  • baking sheet
  • oven
  • aluminum foil
  • spatula

Directions

  1. Put oven rack in middle position and preheat oven to 400°F. Line a large baking sheet with foil, then drizzle with 1 tablespoon oil.
  2. Pat fish dry and sprinkle both sides with salt and pepper. Arrange fillets, skin sides down, in 1 layer in center of foil on baking sheet and slide 2 lemon slices under each fillet. Arrange 2 thyme sprigs on top of each fillet.
  3. Heat remaining 2 tablespoons oil in a 10-inch heavy skillet over moderately high heat until hot but not smoking, then sauté garlic, stirring occasionally, until pale golden, about 30 seconds.
  4. Add tomatoes and a pinch of salt and sauté, stirring occasionally, until tomatoes are softened, about 1 minute. Stir in capers.
  5. Spoon hot tomato mixture over fish, then cover with another sheet of foil, tenting it slightly over fish, and crimp edges together tightly to seal.
  6. Bake until fish is just cooked through, 12 to 15 minutes (depending on thickness of fish); check by removing from oven and carefully lifting up a corner of top sheet of foil, pulling up sides of bottom sheet to keep liquid from running out. If fish is not cooked through, reseal foil and continue to bake, checking every 3 minutes.
  7. Transfer fillets with lemon slices to plates using a spatula (be careful not to tear foil underneath) and spoon tomatoes and juices over top.
  8. Serve immediately, discarding thyme before eating.

Nutrition Facts

Calories335kcal
Protein36.57%
Fat37.79%
Carbs25.64%

Properties

Glycemic Index
42.63
Glycemic Load
4.36
Inflammation Score
-10
Nutrition Score
26.768695686174%

Flavonoids

Eriodictyol
46.14mg
Hesperetin
60.26mg
Naringenin
1.53mg
Apigenin
0.06mg
Luteolin
5.02mg
Kaempferol
4.05mg
Myricetin
1.17mg
Quercetin
7.96mg

Nutrients percent of daily need

Calories:334.89kcal
16.74%
Fat:15.28g
23.51%
Saturated Fat:2.43g
15.18%
Carbohydrates:23.33g
7.78%
Net Carbohydrates:16.23g
5.9%
Sugar:6.77g
7.52%
Cholesterol:136.08mg
45.36%
Sodium:644mg
28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:33.27g
66.55%
Vitamin C:125.27mg
151.84%
Vitamin B12:6.5µg
108.3%
Selenium:63.21µg
90.29%
Phosphorus:388.5mg
38.85%
Vitamin B6:0.75mg
37.53%
Fiber:7.1g
28.4%
Potassium:875.65mg
25.02%
Magnesium:95.72mg
23.93%
Vitamin B3:4.16mg
20.79%
Iron:3.36mg
18.68%
Vitamin B1:0.28mg
18.67%
Vitamin B5:1.75mg
17.51%
Vitamin A:725.42IU
14.51%
Vitamin E:2.14mg
14.27%
Folate:48.38µg
12.09%
Manganese:0.23mg
11.37%
Vitamin K:11.32µg
10.78%
Calcium:99.72mg
9.97%
Copper:0.19mg
9.58%
Vitamin B2:0.12mg
7.02%
Zinc:0.96mg
6.42%
Source:Epicurious