Whiting in a bag

Gluten Free
Low Fod Map
Health score
24%
Whiting in a bag
20 min.
2
411kcal

Suggestions


If you're looking for a quick, healthy, and delicious meal, this "Whiting in a Bag" recipe is the perfect choice! Ready in just 20 minutes, this dish combines the delicate, flaky texture of whiting with the aromatic flavors of butter, dill, and lemon. Whether you're planning a light lunch or a satisfying dinner, this dish is not only easy to prepare but also gluten-free and low FODMAP, making it a great option for anyone with dietary restrictions.

Imagine the rich, buttery taste infused with fresh dill and the zesty punch of lemon, all wrapped up in a convenient parchment parcel that locks in the flavors while keeping the fish tender and moist. The best part? The mess-free cooking method ensures a hassle-free clean-up, and with minimal prep, you’ll have a wholesome meal ready in no time. This recipe is a perfect balance of protein and healthy fats, making it ideal for anyone looking to maintain a balanced diet without compromising on taste.

So, whether you’re an experienced cook or just getting started, "Whiting in a Bag" will soon become your go-to dinner option. It’s a simple yet impressive dish that’s sure to impress guests or become a family favorite. Give it a try, and treat yourself to a flavorful and nutritious meal today!

Ingredients

  • 680 cod 
  • 25 butter 
  • tbsp optional: dill chopped
  •  optional: lemon thinly sliced

Equipment

  • baking sheet
  • sauce pan
  • oven
  • skewers

Directions

  1. Heat oven to 220C/fan 190C/gas
  2. Cut out 2 x 40cm diameter circles of baking parchment. Fold each piece in half to form a crease. Slash the fish 3-4 times on each side to the bone set aside.
  3. Melt the butter in a saucepan; add the dill and season. Put each fish on one half of the paper circles and tuck the lemon around.
  4. Drizzle the flavoured butter over the top and wrap each to form a parcel.
  5. Put on baking sheets and bake for 12 mins. To see if cooked, insert a skewer through the paper into the fish, leave for 15 secs, then feel if the tip is hot.

Nutrition Facts

Calories411kcal
Protein62.2%
Fat32.8%
Carbs5%

Properties

Glycemic Index
45.25
Glycemic Load
0.9
Inflammation Score
-7
Nutrition Score
25.567391110503%

Flavonoids

Eriodictyol
11.53mg
Hesperetin
15.07mg
Naringenin
0.3mg
Luteolin
1.03mg
Isorhamnetin
0.17mg
Kaempferol
0.07mg
Myricetin
0.27mg
Quercetin
0.84mg

Nutrients percent of daily need

Calories:411.46kcal
20.57%
Fat:14.76g
22.7%
Saturated Fat:7.29g
45.54%
Carbohydrates:5.07g
1.69%
Net Carbohydrates:3.55g
1.29%
Sugar:1.36g
1.51%
Cholesterol:254.68mg
84.89%
Sodium:326.5mg
14.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:62.97g
125.94%
Selenium:109.48µg
156.4%
Vitamin B12:7.84µg
130.69%
Phosphorus:766.7mg
76.67%
Vitamin C:28.96mg
35.1%
Vitamin D:4.76µg
31.73%
Vitamin B6:0.57mg
28.74%
Potassium:927.07mg
26.49%
Vitamin B3:4.49mg
22.43%
Zinc:3.04mg
20.26%
Magnesium:76.19mg
19.05%
Manganese:0.37mg
18.74%
Calcium:181.07mg
18.11%
Vitamin B1:0.21mg
14.19%
Vitamin A:695.13IU
13.9%
Folate:51.12µg
12.78%
Vitamin B2:0.17mg
10.15%
Vitamin E:1.39mg
9.27%
Vitamin B5:0.85mg
8.52%
Iron:1.51mg
8.38%
Copper:0.13mg
6.3%
Fiber:1.52g
6.08%
Vitamin K:1.22µg
1.16%