Cod En Papillote with Fennel and Onion

Cod En Papillote with Fennel and Onion

Active Time: 10 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on July 28, 2010

Ingredients

Healing Benefits

This Recipe:

Preparation

Preheat oven to 400 degrees F.
Divide cod into servings. Use one-one foot sheet of unbleached parchment paper for each piece of fish.
Divide the fennel, onions, garlic, olives, and cod among the unbleached parchment pieces.
Season with salt and pepper and drizzle with olive oil.
Fold the top and bottom edges of parchment paper together. Crease several times then fold up the ends of the packets.
Place the packets on a baking sheet and transfer to oven.
Bake 20 minutes.
Place one packet and one lemon wedge on each serving plate and cut open at table.

The Benefits

*Excellent Source of: Magnesium, Potassium, Protein, Selenium, Vitamin B6, Vitamin C, Vitamin K, EPA/DHA Omega-3, Phosphorous
*Good Source of: Calcium, Fiber, Iron, Vitamin A, Folate, Thiamin, Riboflavin, ALA Omega-3, Manganese
*Preferences: Low Carbohydrate, Low Sugars, No Corn, No Dairy, No Eggs, No Gluten, No Grains, No Legumes, No Molds, No Nightshade, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 0.67

Calories: 442

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	33.8 g	*
Saturated Fat	6.5 g	*
Monosaturated Fat	19.3 g	*
Polyunsaturated Fat	4.3 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	228 mg	*
EPA, DHA	1137 mg, 1206 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	82.3mg	*
Total Carbohydrate	12 g	*
Sugars	1.4 g	*
Fiber	4.1 g	*
Protein	24.3 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	978.2 IU	20%
Vitamin C	36.6 mg	61%
Vitamin D	0 IU	0%
Vitamin E	1.2 IU	4%
Vitamin B6	0.64 mg	32%
Vitamin B12	0 mcg	0%
Vitamin K	70.5 mg	88%
Folate	53.3 mcg	13%
Niacin	0.54 mg	3%
Riboflavin	0.2 mg	12%
Thiamin	0.21 mg	14%
MINERALS
Calcium	130.4 mg	13%
Copper	0.14 mg	7%
Iron	3.5 mg	19%
Magnesium	112.3 mg	28%
Manganese	0.25 mg	12%
Phosphorous	332.4 mg	33%
Potassium	967.6 mg	28%
Selenium	62.4 mcg	89%
Sodium	199.4 mg	8%
Zinc	0.83 mg	6%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	222 mcg
Beta-cryptoxanthin	0.84 mcg
Lutein + zeaxanthin	265.5 mcg
Lycopene	0.02 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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