Low carbVegetarian€€

Baked Hake Fillet in Parchment with Crunchy Vegetables

Prepare a superbly juicy baked hake fillet in parchment paper, combining aromatic ginger, lime and fresh vegetables. This light, protein-rich dish is made without excess fat.

Prep time
15 min
Cook time
20 min
Total time
35 min
Servings
2

Recipe

Fish, cod, Atlantic, wild caught, raw
400 g
Carrots, mature, raw
1 medium
Squash, summer, green, zucchini, includes skin, raw
1 medium
Green onion, (scallion), bulb and greens, root removed, raw
2 medium
Ginger root, raw
2 tsp
Soy sauce made from soy and wheat (shoyu), low sodium
2 tbsp
Oil, sesame, salad or cooking
1 tsp
Limes, raw
1 piece
Coriander (cilantro) leaves, raw
1 bunch
CHILLI POWDER BLEND, CHILLI
1 tsp

Per servingTotal
Calories:212.6 kcal425.1 kcal
Protein:35.5 g70.9 g
Carbohydrates:12.3 g24.5 g
Fiber:3.5 g6.9 g
Water:357.3 ml714.6 ml
Fat:4.4 g8.7 g
Micronutrients
Sugar:2.7 g5.3 g
Saturated fat:0.5 g0.9 g
Cholesterol:94.9 mg189.8 mg
Sodium:1216.6 mg2433.1 mg
Potassium:1019.7 mg2039.3 mg
Calcium:77.6 mg155.2 mg
Iron:1.2 mg2.4 mg
Magnesium:75.5 mg150.9 mg
Zinc:1.2 mg2.4 mg
Phosphorus:534.4 mg1068.8 mg
Vitamin C:30.2 mg60.3 mg
Vitamin A:293.3 µg586.6 µg
Vitamin D:0 µg0 µg
Vitamin B12:2.5 µg5 µg

Instructions

1
Preheat the oven to 200 °C. Prepare two larger sheets of parchment paper and fold each in half, then unfold again.
2
Cut the vegetables (carrot, zucchini and spring onion) into even, thin strips (julienne). In a small bowl, mix the soy sauce, sesame oil and the juice of half a lime.
3
Place a bed of vegetables in the center of each sheet of paper. On top, place the hake fillet, previously patted dry with a paper towel.
4
Drizzle the fish and vegetables with the prepared marinade, then arrange the ginger and lime slices on top. Add a pinch of chili if desired.
5
Fold the edges of the paper tightly together to create an airtight sealed packet (papillote). Place the packets on a baking sheet and bake for 18–20 minutes, depending on the thickness of the fillet.
6
Carefully open the packets (watch out for hot steam), sprinkle with fresh cilantro and serve directly in the paper.

Nutritional benefits

Thanks to its low saturated fat content and high amount of quality protein, this meal helps maintain muscle mass and supports healthy heart function.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.