Fish in parchment
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Cod ? 1 pc ≈ 150 g 500 g ≈ 3.3 sheet | ||
| Black pepper | ||
| Fennel ? 1 pc ≈ 200 g 50 g ≈ 0.3 sheet | ||
| Himalayan salt | ||
| Carrot ? 1 pc ≈ 61 g 400 g ≈ 6.6 sheet | ||
| Celery ? 1 pc ≈ 130 g 80 g ≈ 0.6 sheet | ||
| Broccoli ? 1 pc ≈ 93 g 20 g ≈ 0.2 sheet | ||
| Tomato ? 1 pc ≈ 90 g 300 g ≈ 3.3 sheet | ||
| Garlic ? 1 pc ≈ 5 g 20 g ≈ 4 sheet | ||
| Butter | ||
| Dry white wine | ||
| Green peas | ||
| Fennel seeds | ||
| Product release: | 1 511 g | |
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Cooking time
| 1 h | ||
| 15 min | ||
| 10 min | ||
| 20 min | ||
1 h 45 min | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 6.8 g |
| Fats | 1.5 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 3.5 g |
| Calories | 62 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 1.1 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 22.4 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.31 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 907 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 6% | 5% | 4% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (3) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Carrot: 90% ◦ Butter: 4% ◦ Tomato: 3% ◦ Cod: 2% A | 27356132? |
| iWhich products: ◦ Cod B12 | 14141213? |
| iWhich products: ◦ Cod: 53% ◦ Carrot: 24% ◦ Tomato: 12% ◦ Garlic: 12% B6 | 1313299? |
| iWhich products: ◦ Tomato: 38% ◦ Carrot: 22% ◦ Broccoli: 16% ◦ Garlic: 6% ◦ Fennel: 6% ◦ Green peas: 6% ◦ Cod: 5% ◦ Celery: 2% C | 8102984 |
| iWhich products: ◦ Cod: 64% ◦ Carrot: 20% ◦ Tomato: 9% ◦ Fennel: 2% ◦ Celery: 2% ◦ Green peas: 2% B3 | 89167? |
| iWhich products: ◦ Carrot: 41% ◦ Tomato: 18% ◦ Celery: 18% ◦ Broccoli: 16% ◦ Black pepper: 4% ◦ Green peas: 3% K | 7101610? |
| iWhich products: ◦ Cod: 78% ◦ Carrot: 8% ◦ Tomato: 5% ◦ Broccoli: 2% ◦ Dry white wine: 2% B4 (Choline) | 56116? |
| iWhich products: ◦ Cod: 50% ◦ Carrot: 33% ◦ Tomato: 17% B2 | 56115? |
| iWhich products: ◦ Cod: 50% ◦ Carrot: 33% ◦ Tomato: 17% B1 | 56115? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Cod: 97% Selenium | 2323432113 |
| iWhich products: ◦ Tomato: 100% Lycopene | 13132613? |
| iWhich products: ◦ Cod: 66% ◦ Carrot: 13% ◦ Tomato: 7% ◦ Garlic: 3% ◦ Fennel: 2% ◦ Celery: 2% ◦ Green peas: 2% ◦ Dry white wine: 2% Phosphorus | 10101410? |
| iWhich products: ◦ Carrot: 33% ◦ Cod: 31% ◦ Tomato: 18% ◦ Celery: 5% ◦ Fennel: 5% ◦ Garlic: 2% ◦ Dry white wine: 2% ◦ Broccoli: 2% Potassium | 810119? |
| iWhich products: ◦ Carrot: 36% ◦ Tomato: 18% ◦ Garlic: 18% ◦ Cod: 9% ◦ Fennel: 9% ◦ Celery: 9% Manganese | 5686? |
| iWhich products: ◦ Cod: 39% ◦ Carrot: 20% ◦ Tomato: 12% ◦ Black pepper: 5% ◦ Fennel: 5% ◦ Garlic: 5% ◦ Dry white wine: 5% ◦ Celery: 2% ◦ Broccoli: 2% ◦ Green peas: 2% ◦ Fennel seeds: 2% Iron | 5242? |
| iWhich products: ◦ Cod: 61% ◦ Carrot: 14% ◦ Tomato: 10% ◦ Dry white wine: 3% ◦ Celery: 3% ◦ Fennel: 2% ◦ Black pepper: 2% Magnesium | 57176? |
| iWhich products: ◦ Carrot: 77% ◦ Celery: 17% ◦ Broccoli: 6% Prebiotics | 55105? |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Cod DHA (Omega-3) | 771311? |
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Inventory: Oven
Difficulty: simple
Max. per day ≈ 571 g ?Из расчета максимум 20 гр углеводов в день
Servings: 4 (1 serving ≈ 378 g)
Digestion time: 3 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Cod, Black pepper, Fennel, Himalayan salt, Carrot, Celery, Broccoli, Tomato, Garlic, Butter, Dry white wine, Green peas, Fennel seeds
Let it stand: 1 h, Slice: 15 min, Cooking: 10 min, Bake in the oven: 20 min
Keto, LCHF: Recipes, Rules, Description
$$$
Season the white fish fillet (500 g) with salt, black pepper, and fennel seeds (1/4 tsp) on both sides. If desired, you can add a little lemon juice for freshness.
Set the fish aside to marinate.
Cut into medium-sized pieces, trying to make them irregularly shaped:
- 4 small carrots;
- 2 celery stalks;
- 1/2 fennel;
- a handful of broccoli;
- 2 tomatoes;
- 4 cloves of garlic.
Season the vegetables with salt and pepper, then evenly distribute them on two sheets of parchment paper. Also add a handful of green peas.
For each portion of fish, place a few sprigs of thyme and a small piece of butter (20 g).
Fold both sheets of parchment to resemble envelopes.
Before completely sealing them, add 100 ml of white wine and seal tightly to keep all the juices inside.
For convenience, you can use a stapler.
Preheat the oven to 200 degrees and place the envelopes with fish and vegetables inside. Cook for 20 minutes.
During baking, the wine will evaporate, and the vegetables will release juice, creating aromatic steam that will make the fish tender and juicy.
Serve the dish in parchment.
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