Trout & fennel parcels

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Trout & fennel parcels
30 min.
2
694kcal

Suggestions


Indulge in a culinary delight with our Trout & Fennel Parcels, a dish that not only tantalizes your taste buds but also scores a perfect health rating of 100. This recipe is a fantastic choice for those seeking a gluten-free and dairy-free meal, packed with nutrients, and ready in just 30 minutes!

The harmonious combination of succulent trout fillets, aromatic fennel, and zesty lemon brings a burst of flavor to your lunch or dinner table. With each bite, you can savor the freshness of dill and the crunch of spring onions, creating a well-rounded and satisfying main course. Not only is it a feast for the senses, but it also boasts a remarkable caloric breakdown, providing a perfect balance of protein, healthy fats, and carbohydrates.

Whether you’re looking for a quick meal after a busy day or a light yet filling option for entertaining guests, these parcels are sure to impress. They encapsulate the essence of a healthy Mediterranean diet, showcasing how simple ingredients can come together to create a gourmet experience. So preheat your oven, gather your ingredients, and let’s get cooking!

Ingredients

  • 85 bulgar wheat 
  •  lemon zest 
  • 0.5 bunch optional: dill roughly chopped
  • fillet trout boneless
  • small fennel bulb thinly sliced
  •  spring onion thinly sliced

Equipment

  • baking sheet
  • oven

Directions

  1. Heat oven to 210C/fan 190C/gas
  2. Heat a baking sheet in the oven. Cook bulgar wheat according to the pack, drain, cool and fork in lemon zest and dill.
  3. Divide bulgar wheat between 2 sheets baking parchment. Sandwich together 2 fish fillets and sit on top.
  4. Sprinkle over fennel, spring onions, lemon juice, and season to taste.
  5. Wrap the parcels and put on the hot baking sheet.
  6. Bake in the oven for 12 mins or until fish is opaque and feels firm, top with extra dill and serve.

Nutrition Facts

Calories694kcal
Protein44.98%
Fat31.33%
Carbs23.69%

Properties

Glycemic Index
72
Glycemic Load
16.17
Inflammation Score
-8
Nutrition Score
56.517826370571%

Flavonoids

Eriodictyol
1.26mg
Isorhamnetin
0.11mg
Kaempferol
0.36mg
Quercetin
9.51mg

Nutrients percent of daily need

Calories:694.44kcal
34.72%
Fat:24.21g
37.25%
Saturated Fat:4.34g
27.1%
Carbohydrates:41.19g
13.73%
Net Carbohydrates:32.36g
11.77%
Sugar:5.28g
5.87%
Cholesterol:197.2mg
65.73%
Sodium:242.24mg
10.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:78.19g
156.39%
Vitamin B12:26.49µg
441.43%
Manganese:3.71mg
185.55%
Vitamin K:123.5µg
117.62%
Phosphorus:1048.38mg
104.84%
Vitamin B3:19.17mg
95.87%
Vitamin D:13.26µg
88.4%
Vitamin B1:1.26mg
83.98%
Vitamin B2:1.36mg
80.14%
Vitamin B5:7.42mg
74.2%
Selenium:47.35µg
67.65%
Copper:1.21mg
60.35%
Potassium:1980.17mg
56.58%
Magnesium:198.25mg
49.56%
Vitamin B6:0.84mg
42.23%
Iron:7.28mg
40.47%
Fiber:8.82g
35.3%
Vitamin C:24.33mg
29.5%
Folate:104.67µg
26.17%
Zinc:3.6mg
24.01%
Calcium:233mg
23.3%
Vitamin A:610.66IU
12.21%
Vitamin E:1.5mg
9.99%