Recipe March “Oven-baked fish parcel“

Recipe of the month“ Oven-baked fish parcel “

This healthy and colorful meal is not only very tasty, easy, and quick to make, but it also looks like a feast on your plate with all its different colors. And you can easily vary it by using a different type of fish. In the recipe below, I use cod and salmon. Keep in mind that if you vary the type of fish, such as salmon (a fatty fish with more calories) compared to cod, you should adjust your portion size accordingly. This meal is high in protein, and thanks to all the vegetables, it is also packed with vitamins, minerals, and fiber. All in all, a delicious and healthy recipe to try out! 

Ingredients for 1 person:

• 150 grams of cod or 50 grams of salmon 
• 60 grams of orange bell pepper
• 60 grams red bell pepper
• 125 grams of eggplant
• 100 grams Bimi 
• a little salt and pepper (optional)

Preparation method:

1. Turn on the convection oven to 200 degrees.
2. Clean the vegetables and cut them into slices and strips. 
3. Clean the fish and check for bones. 
4. Tear off a piece of silver foil. 
5. Place the aubergine on top first, and add a little pepper and salt.
6. Place the fish on the eggplants.
7. Top the fish (alternately) with the bell pepper strips.
8. Place the bimi on top of the fish and bell pepper.
9. Finally, fold the silver foil closed so that the package becomes a small package.
10. Place the fish parcel in the oven for 25 to 30 minutes, then it is ready.
11. Bon appetit, enjoy!

NOTE! To make it easy to log this dish in your Lijfstijl food diary, we have also included this recipe in the nutrition app under “my meals” and recipe name “RWIJK GYM Fish parcel with cod or salmon”.”

*Side dish: Spaghetti aglio e olio

• 50 to 75 grams of cooked spaghetti
• 1 large tablespoon olive oil
• 3 cloves of garlic
• optionally 1 or 2 chili peppers
• 5 grams of fresh parsley 

Preparation method Spaghetti aglio e olio:

1. Cook the spaghetti al dente.
2. Peel the garlic (and optional chili pepper) and cut them into small pieces. 
3. Sauté the garlic (and optional chili pepper) in olive oil. 
4. Add the al dente cooked spaghetti to it and stir it together. 
5. Finally, add the fresh parsley (and optionally Parmesan cheese).
6. Quick and easy to make, and delicious to eat alongside the fish parcel.

Nutritional value of fish parcel with cod:

1. Calories: 208 kcal
2. Carbohydrates: 11 grams = 21 EN%
3. Fat: 3.1 grams = 13 EN%
4. Protein: 32.9 grams = 63 EN%

Nutritional value of salmon fish parcel:

1. Calories: 202 kcal
2. Carbohydrates: 11 grams = 21 EN%
3. Fat: 8 grams = 33 EN%
4. Protein: 18 grams = 33 EN%

Source: Chef Roberto ; )