Garlic butter Fish en Papillote
User Reviews
5.0
18 reviews
Excellent
Garlic butter Fish en Papillote
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This easy, healthy Fish en Papillote recipe is a delicious recipe is as perfect for weeknight dinners as it is for impressing guests.
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Ingredients
- 600 g hake or other sustainable white fish (150g (5oz) per portion)
- 4 zucchini / baby marrow / courgette sliced
- 100 g (3oz) broccolini
- 3-4 garlic cloves crushed
- 1 lemon sliced
- 1 tbsp Seasoning of your choice (I used a Greek seasoning)
- 4 tsp butter
- salt and pepper to taste
- 2 cups stock/white wine
Instructions
- Preheat the oven to 200°C/390°F.
- Slice the zucchini into slices approximately ½cm thick. I halved the large broccolini stems to allow quick cooking.
- On baking paper / parchment paper squares (approximately 30cmx30cm), place the vegetables and season generously with salt and pepper. Top with a piece of fish and season with the seasoning of your choice.
- Add a slice of lemon, crushed garlic and a knob of butter.
- Fold the paper over and fold/crimp the edges to close the package. I add the wine or stock just before fully closing the package but you can carefully drizzle it over before folding too.
- Place the packages on a sheet pan and place in a preheated oven then allow to bake for 10 minutes then remove from the oven and allow to steam for 5 minutes.
- Open the packages and serve with fresh lemon wedges.
Nutrition Information
Show Details
Calories
190kcal
(10%)
Carbohydrates
12g
(4%)
Protein
30g
(60%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Sodium
137mg
(6%)
Potassium
1105mg
(32%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
833IU
(17%)
Vitamin C
73mg
(81%)
Calcium
122mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 190 kcal
% Daily Value*
| Calories | 190kcal | 10% |
| Carbohydrates | 12g | 4% |
| Protein | 30g | 60% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 137mg | 6% |
| Potassium | 1105mg | 24% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 833IU | 17% |
| Vitamin C | 73mg | 81% |
| Calcium | 122mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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