Wild Striped Bass en Papillote

Gluten Free
Very Healthy
Health score
62%
Wild Striped Bass en Papillote
35 min.
4
343kcal

Suggestions

Ingredients

  • cups asparagus sliced
  • servings pepper black freshly ground
  • 12  button mushrooms cleaned quartered
  • 0.5 cup corn kernels 
  • 0.3 cup cooking wine dry white
  •  garlic clove very finely chopped
  • servings kosher salt 
  • servings lemon wedges 
  • 0.5 cup parsley leaves chopped
  • medium shallots very finely chopped
  • 28 ounce bass fillets wild skinless
  • 0.5 pound swiss chard cleaned roughly chopped
  • 0.3 cup tarragon leaves chopped
  • teaspoons butter unsalted softened
  • cups zucchini sliced

Equipment

  • baking sheet
  • baking paper
  • oven

Directions

  1. Preheat the oven to 350 degrees F.
  2. Fold 4 large square sheets of parchment paper in half. Starting at the fold, cut out a large half heart shape. Open the paper flat on a surface with the point of the heart towards you. Butter the centers of each heart lightly with a teaspoon of the butter.
  3. Divide the Swiss chard into 4 portions.
  4. Place a pile onto each heart, centering it on 1 side of the heart, towards the crease. Top each with 1/4 of the zucchini, asparagus, corn, and mushrooms. Season the fish well with salt and pepper and place a fillet on top of each pile of vegetables.
  5. Place 1 teaspoon of butter on each fillet and sprinkle each with some of the parsley, tarragon, shallots, and garlic.
  6. Drizzle a little white wine over each.
  7. Fold the paper over to cover the fish. Starting at the top of the heart, tightly fold over the edges, overlapping each time, all the way to the point, until it is sealed. Tuck under the last fold to keep it closed. Butter the tops of the packets with the remaining butter.
  8. Place the packages onto a baking sheet and put them into the oven for 15 minutes.
  9. To serve, put the papillotes onto plates and unfold them at the table. (Be careful of the hot steam.)
  10. Serve with lemon wedges.

Nutrition Facts

Calories343kcal
Protein49.38%
Fat31.27%
Carbs19.35%

Properties

Glycemic Index
86.38
Glycemic Load
3.1
Inflammation Score
-10
Nutrition Score
42.739130382952%

Flavonoids

Malvidin
0.01mg
Catechin
0.97mg
Epicatechin
0.08mg
Eriodictyol
0.21mg
Hesperetin
0.34mg
Naringenin
0.06mg
Apigenin
16.16mg
Luteolin
0.1mg
Isorhamnetin
3.82mg
Kaempferol
4.34mg
Myricetin
2.89mg
Quercetin
11.07mg

Nutrients percent of daily need

Calories:342.98kcal
17.15%
Fat:11.87g
18.26%
Saturated Fat:5.11g
31.93%
Carbohydrates:16.51g
5.5%
Net Carbohydrates:11.61g
4.22%
Sugar:6.76g
7.51%
Cholesterol:174.88mg
58.29%
Sodium:512.23mg
22.27%
Alcohol:1.54g
100%
Alcohol %:0.38%
100%
Protein:42.16g
84.31%
Vitamin K:625µg
595.24%
Vitamin B12:7.62µg
126.96%
Selenium:80.82µg
115.45%
Vitamin A:5240.5IU
104.81%
Vitamin C:46.78mg
56.7%
Phosphorus:566.23mg
56.62%
Vitamin B6:1.03mg
51.41%
Magnesium:173.44mg
43.36%
Manganese:0.85mg
42.54%
Potassium:1435.7mg
41.02%
Vitamin B3:8.14mg
40.68%
Iron:6.42mg
35.68%
Vitamin B2:0.58mg
34.19%
Vitamin B5:2.96mg
29.56%
Folate:118.21µg
29.55%
Copper:0.57mg
28.49%
Vitamin B1:0.43mg
28.41%
Fiber:4.9g
19.59%
Zinc:2.23mg
14.84%
Vitamin E:2.17mg
14.44%
Calcium:143.71mg
14.37%
Vitamin D:0.23µg
1.55%