Trout en papillote
En papillote simple means cooking in parchment. This simple super-healthy dish both looks, and tastes great
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 25 - 30 mins
Low-fat, Super healthy, Heart healthy, Dairy-free
Omega-3, 1 of 5-a-day
- Heat oven to 190C/fan 170C/gas 5. Put the carrots and celery in a pan with the oil, sugar, wine, salt and pepper. Bring to the boil, tightly cover, then cook for 10 mins until the vegetables are tender. Cool.
- Cut four large sheets of baking parchment, about 35cm square. Divide the vegetables between them and top each with a trout fillet. Scatter a few basil leaves and a little lemon juice over each, then season the fish with a little salt and pepper. Fold the paper in half and double fold all round to seal in the fish, a bit like a pasty.
- Put the parcels on two baking sheets and bake for 15-20 mins (depending on the thickness of the fish). Serve in their paper with some steamed new potatoes.
Per serving
262 kcalories, protein 35.0g, carbohydrate 8.0g, fat 10.0 g, saturated fat 2.0g, fibre 2.0g, sugar 7.0g, salt 0.37 g
Recipe from Good Food magazine, February 2008.
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http://www.bbcgoodfood.com/recipes/5130/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 15 mins
Cook 25 - 30 mins
Low-fat, Super healthy, Heart healthy, Dairy-free
Omega-3, 1 of 5-a-day
Heart-healthy
Ingredients
- 2 large carrots , cut into batons
- 3 celery sticks, cut into batons
- 1 tbsp olive oil
- ½ tsp sugar
- 6 tbsp white wine vinegar
- 4 x 175g trout fillets
- basil leaves
- juice 1 lemon
Per serving
262 kcalories, protein 35.0g, carbohydrate 8.0g, fat 10.0 g, saturated fat 2.0g, fibre 2.0g, sugar 7.0g, salt 0.37 g
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23 February 2008
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