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Fish Parcels With Vegetables

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)361.3971
Energy (kCal)1813.9561
Carbohydrates (g)31.0902
Total fats (g)17.6537
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. preheat the oven to 200C (400F). | 2. Cook the parsnips in a large saucepan of boiling water for 12 minutes or untill tender. Drain and Mash. Season with pepper. Cook Corn in boiling water and Drain. | 3. MEanwhile combine the basil, garlic, chilli, zest, lemon juice and olive oil in a small bowl. Season to taste with black pepper. | 4. Place the flat blad of a knife on cherry tomatos and press untill skins just burst. | 5. Place the a fish fillet on a sheet of baking paper or tin foil big enough to fully encose it. Smear the fish with basil mix. Lay 2-3 fennel slices on the filler, then top with a few cherry tomatos. | 6. Bring the two sides up then tripple fold to seal, do the same with the other ends. | 7. Repeat steps untill all the fish are in parcels. | 8. Place parcels in a tin. Roast for 8-12 minutes or untill the fish is cooked enough to flake. | 9. Place fillet parcels on a serving plate and serve with parsnip mash, corn and a green salad. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    parsnip 1 1/4 1/4 124.6875 29.9084 1.995 0.4988
    milk 3 teaspoons skim 34.5 0.831 0.3435 3.576
    corn cob 4 1613.8703 0.0 359.0408 9.0667
    garlic clove 2 1613.8703 0.0 359.0408 9.0667
    red chile 1 -2 1613.8703 0.0 359.0408 9.0667
    lemon zest 1 teaspoon 1613.8703 0.0 359.0408 9.0667
    lemon juice 1 teaspoon 1.1183 0.3508 0.0178 0.0122
    olive oil 1 teaspoon 39.78 0.0 0.0 4.5
    cherry tomato 250 1613.8703 0.0 359.0408 9.0667
    white fish fillet 4 firm 1613.8703 0.0 359.0408 9.0667
    fennel bulb 1 sliced - - - -
    basil leaf 2 1613.8703 0.0 359.0408 9.0667

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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