Pesce al Cartoccio

Pesce al Cartoccio is a delightful Italian seafood dish, where fresh fish is baked in parchment paper with vibrant vegetables, infusing the flavors into each bite. This healthy preparation method ensures the fish remains moist and tender while preserving its natural essence.

Ingredients

• White fish fillets (such as cod or sole) - 250 grams
• Cherry tomatoes - 150 grams, halved
• Zucchini - 1 medium, sliced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Lemon - 1, juiced and zested
• Fresh basil - 10 grams, chopped
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parchment paper - 2 sheets

Steps

1. Preheat the oven to 200°C (400°F).
2. In a mixing bowl, combine the cherry tomatoes, zucchini, minced garlic, olive oil, lemon juice, lemon zest, chopped basil, salt, and black pepper.
3. Place a fish fillet on each sheet of parchment paper, and top with the vegetable mixture.
4. Fold the parchment paper over the fish and vegetables, creating a sealed packet by folding the edges tightly.
5. Place the packets on a baking sheet and bake in the preheated oven for 20 minutes.
6. Remove from the oven, carefully open the packets (watch for steam), and serve immediately.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• Packed with vitamins and antioxidants from fresh vegetables.

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