Barramundi En Papillote

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Barramundi En Papillote

  • 15m prep
  • 10m cook
  • Serves 2

Ingredients

2 5oz The Better Fish® Barramundi Skin-on Portion
¼ cup giant couscous
1 oz courgette
sliced, or sticks
4 garlic clove
peeled and smashed
2 stalks spring onion
chopped
1 oz carrot
sliced, or sticks
1 oz roasted tomatoes in oil
½ oz lemon juice
2 tablespoons olive oil
salt
to taste
pepper/spice
to taste
2 sheets parchment paper
Servings

Nutrition per serving

Calories 273.7kcal 14%
Fat 18.6 27%
Carbs 9.65 4%
Sugars 1.62 2%
Protein 18.75 38%
Sodium 462.19mg 23%
Fiber 1.69 6%

* Percent Daily Values based on a 2,000 calorie diet. View all nutrients

Nutrition per serving

Amount per serving

Calories 273.7kcal 14%
Fat 18.6 27%
Saturated Fat 3.67 18%
Monounsaturated Fat 10.54 1054%
Polyunsaturated Fat 1.59 159%
Carbs 9.65 4%
Fiber 1.69 6%
Sugars 1.62 2%
Protein 18.75 38%
Cholesterol 42.53mg 14%
Sodium 462.19mg 23%
Calcium 61.54mg 8%
Magnesium 10.04mg 3%
Potassium 459.66mg 13%

% Daily Value*

Iron 0.67mg 5%
Zinc 0.22mg 2%
Phosphorus 26.44mg 4%
Vitamin A 955.27mkg 119%
Thiamin B1 0.04mg 4%
Riboflavin B2 0.04mg 3%
Niacin B3 0.34mg 2%
Vitamin B6 0.13mg 9%
Folic Acid B9 17.38mkg 9%
Vitamin B12 0mkg 0%
Vitamin C 12.78mg 16%
Vitamin D 7.65mkg 153%
Vitamin E 2.26mg 19%
Vitamin K 43.03mkg 57%

* Percent Daily Values based on a 2,000 calorie diet.

Health score

High
Medium
Low
8.2 /10

Health score

Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:

Nutrients with positive impact

Fiber 1.69   6% DV
Protein 18.75   38% DV
Calcium 61.54mg   8% DV
Magnesium 10.04mg   3% DV
Potassium 459.66mg   13% DV
Iron 0.67mg   5% DV
Vitamin A 955.27mkg   119% DV
Vitamin C 12.78mg   16% DV

Nutrients with negative impact

Saturated Fat 3.67   18% DV
Carbs 9.65   4% DV
Sugars 1.62   2% DV
Cholesterol 42.53mg   14% DV
Sodium 462.19mg   23% DV

Instructions

Step 1
Pre-heat the oven to 375 degrees F (350 degrees F for convection).
Step 2
Lay a sheet of parchment paper onto a sheet pan.
Step 3
Place half of the thyme or rosemary on top of the paper in the center. Lay half of the cooked couscous on top of the herbs. Then add half of the zucchini and carrots. Place a piece of Barramundi on top of the vegetables. Top the fish with half of the garlic, olives, and tomatoes. Pour half of the lemon juice and olive oil onto the Barramundi.
Step 4
Wrap fish and vegetables up, folding the edges of the parchment tightly as to not have any openings. The fish and vegetables should be fully enclosed within the parchment pouch.
Step 5
Repeat steps 2-4 for the second portion. Place both pouches on the sheet pan and bake in the oven for about 15 minutes. Remove from the oven and let it sit for 5 minutes to complete the steaming process.
Step 6
Carefully open the pouches up to release the steam and enjoy immediately.
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Ingredients

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Heat a tablespoon of butter and a tablespoon of olive oil in a large pan. Wait until the pan is hot and the butter has fully melted.

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