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Main mealVegetarianBalancedLegumesNuts & seeds€€

Baked Hake Fillet in Parchment with Crunchy Vegetables

Name: Baked Hake Fillet in Parchment with Crunchy Vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2
Ingredients: 400 g Fish, cod, Atlantic, wild caught, raw; 1 medium Carrots, mature, raw; 1 medium Squash, summer, green, zucchini, includes skin, raw; 2 medium Green onion, (scallion), bulb and greens, root removed, raw; 2 tsp Ginger root, raw; 2 tbsp Soy sauce made from soy and wheat (shoyu), low sodium; 1 tsp Oil, sesame, salad or cooking; 1 piece Limes, raw; 1 bunch Coriander (cilantro) leaves, raw; 1 tsp CHILLI POWDER BLEND, CHILLI

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 time15 min

Cook time20 min

Total time35 min

Servings2

Recipe

Fish, cod, Atlantic, wild caught, raw400 gCarrots, mature, raw1 mediumSquash, summer, green, zucchini, includes skin, raw1 mediumGreen onion, (scallion), bulb and greens, root removed, raw2 mediumGinger root, raw2 tspSoy sauce made from soy and wheat (shoyu), low sodium2 tbspOil, sesame, salad or cooking1 tspLimes, raw1 pieceCoriander (cilantro) leaves, raw1 bunchCHILLI POWDER BLEND, CHILLI1 tsp

Parchment paper,Large baking sheet,Sharp knife,Cutting board,Small bowl

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

1Preheat the oven to 200 °C. Prepare two larger sheets of parchment paper and fold each in half, then unfold again.
2Cut 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.
3Place 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.
4Drizzle the fish and vegetables with the prepared marinade, then arrange the ginger and lime slices on top. Add a pinch of chili if desired.
5Fold 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.
6Carefully 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.