Mediterranean Sea Bream en Papillote with Fennel and Orange
A light yet flavorful dish where delicate sea bream is steamed in a parchment parcel with sweet fennel, zesty orange, and savory chickpeas. A taste of the Mediterranean in every bite.
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1160 kalorija
$12 po porciji
$35 min
2 porcija
pescatarian, any cuisine
Sastojci
- 300g sea bream fillets (2 fillets)
- 1 medium fennel bulb (approx. 250g)
- 1 large orange
- 200g canned chickpeas, drained and rinsed
- 150g cherry tomatoes
- 50g Kalamata olives, pitted
- 2 cloves garlic
- 30ml extra virgin olive oil
- 4 sprigs fresh thyme
- Salt to taste
- Freshly ground black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Preheat your oven to 200°C (180°C fan). Cut two large rectangular pieces of parchment paper, each about 40cm long.
- 2.Thinly slice the fennel bulb and garlic cloves. Halve the cherry tomatoes. Segment the orange, reserving any juice that escapes.
- 3.On one half of each parchment sheet, create a bed by dividing the sliced fennel, chickpeas, and cherry tomatoes. Drizzle with half of the olive oil and season with salt, pepper, and thyme leaves.
- 4.Place a sea bream fillet on top of each vegetable bed. Season the fish lightly with salt and pepper.
- 5.Arrange the orange segments and olives around the fish. Drizzle with the remaining olive oil and a squeeze of the reserved orange juice.
- 6.Fold the empty half of the parchment paper over the fish and vegetables. Tightly crimp and fold the edges together multiple times to create a completely sealed parcel.
- 7.Place the parcels on a baking tray and bake for 15-20 minutes, until the fish is opaque and cooked through. Serve the parcels directly on plates for a delightful unwrapping experience.
Nutritivne informacije
50g
fat
86g
carbs
28g
fiber
74g
protein
Zašto baš ovaj recept
This dish is exceptionally healthy, packed with lean protein and omega-3s from sea bream to support heart and brain function. It's rich in fiber from chickpeas and fennel, promoting digestive health and providing a balanced, nutrient-dense meal.