Twisted Fish

Gluten Free
Health score
44%
Twisted Fish
40 min.
4
253kcal

Suggestions


Looking for a deliciously healthy meal that won't take you hours to prepare? Welcome to Twisted Fish, a vibrant and gluten-free dish that is sure to impress your family and friends! This delightful recipe is perfect for lunch, dinner, or any occasion where you want to serve something unique yet simple. With its colorful medley of vegetables and flaky halibut, Twisted Fish brings the taste of the seaside right to your kitchen.

The beauty of this recipe lies not only in its fresh ingredients—like tender asparagus, juicy cherry tomatoes, and sweet corn—but also in its innovative presentation. By cooking the fish and veggies in parchment paper, you create individual packets that lock in flavor and moisture. This cooking method not only minimizes cleanup but also allows for a perfect steaming effect that enhances the dish's taste and texture.

In just 40 minutes, you can prepare a wholesome meal that boasts only 253 calories per serving, leaving you feeling satiated without any guilt. Each bite is a delightful explosion of flavors, complemented by the bright acidity of lemon and the richness of butter. So why not dive into this quick yet impressive recipe? Twisted Fish is not only a feast for the eyes but also a celebration of health and flavor, making it a fantastic addition to your culinary repertoire!

Ingredients

  • pound asparagus spears trimmed
  • 0.5 teaspoon pepper black freshly ground
  • teaspoons butter melted
  • cups cherry tomatoes halved
  • 0.5 cup corn kernels fresh
  • 24 ounce pacific halibut filets 
  • 0.5 teaspoon kosher salt 
  •  optional: lemon cut into 12 thin slices
  • 0.5 cup zucchini shredded

Equipment

  • baking sheet
  • baking paper
  • oven

Directions

  1. Preheat oven to 40
  2. Cut 4 (18-inch-long) pieces of parchment paper. Spoon corn and zucchini evenly onto center of each piece. Top evenly with asparagus, placing spears lengthwise on paper.
  3. Place fillets lengthwise over asparagus; top evenly with lemon slices.
  4. Place tomatoes around edges.
  5. Drizzle each serving with 1 teaspoon butter; sprinkle evenly with salt and pepper. Bring long sides of paper together; fold down tightly over fish and vegetables. Twist ends to enclose contents.
  6. Place packets on a large baking sheet.
  7. Bake at 400 for 15 minutes.
  8. Place 1 packet on each of 4 plates.
  9. Let stand 5 minutes; cut open.

Nutrition Facts

Calories253kcal
Protein54.95%
Fat23.77%
Carbs21.28%

Properties

Glycemic Index
51.13
Glycemic Load
1.18
Inflammation Score
-9
Nutrition Score
31.518260935078%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.52mg
Isorhamnetin
6.46mg
Kaempferol
1.59mg
Myricetin
0.14mg
Quercetin
16.78mg

Nutrients percent of daily need

Calories:253.41kcal
12.67%
Fat:6.92g
10.64%
Saturated Fat:3.21g
20.06%
Carbohydrates:13.94g
4.65%
Net Carbohydrates:9.7g
3.53%
Sugar:6.19g
6.88%
Cholesterol:94.1mg
31.37%
Sodium:453.51mg
19.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.99g
71.97%
Selenium:80.86µg
115.51%
Vitamin B3:13mg
65.01%
Vitamin B6:1.16mg
57.94%
Vitamin D:7.99µg
53.3%
Phosphorus:509.19mg
50.92%
Vitamin C:41.65mg
50.49%
Vitamin K:50.74µg
48.32%
Potassium:1262.63mg
36.08%
Vitamin B12:1.88µg
31.33%
Vitamin A:1532.71IU
30.65%
Folate:103.56µg
25.89%
Vitamin B1:0.32mg
21.36%
Iron:3.55mg
19.7%
Vitamin E:2.93mg
19.51%
Manganese:0.37mg
18.69%
Magnesium:73.89mg
18.47%
Copper:0.34mg
17.04%
Fiber:4.24g
16.96%
Vitamin B2:0.26mg
15.26%
Vitamin B5:1.21mg
12.12%
Zinc:1.49mg
9.91%
Calcium:59.67mg
5.97%
Source:My Recipes