Sea Bream en Papillote with Fennel and Orange
26 min 1 serving 285 kcal · 27.5 g proteinLevel: Intermediate
The nutritionist's note
285 kcal for 27.5 g of protein. Cooking en papillote preserves the sea bream's omega-3 without a single drop of extra fat, and the orange acidity replaces salt. 5 g of fibre in a cutting-phase dish.
Ingredients
1 serving
- sea bream fillet130 g
- fennel120 g
- orange60 g
- black olives15 g
- olive oil7 g
- dill5 g
Method
- 1
Preheat the oven to 200 °C.
- 2
Slice the fennel (120 g) very thinly with a mandoline or knife, and segment the orange (60 g).
- 3
Arrange the fennel in the centre of a sheet of parchment paper, place the sea bream fillet (130 g) on top, then season.
- 4
Add the orange segments, black olives (15 g), dill (5 g) and olive oil (7 g), then seal the parcel tightly.
- 5
Bake for 14 minutes: the parcel should puff up. Open it at the table to keep the aromas.
Nutrition facts
per serving
| Energy | 285 kcal |
|---|---|
| Protein | 27.5 g |
| Carbohydrates | 15.5 g |
| Fat | 12.5 g |
| Fibre | 5 g |
| Iron | 1.6 mg |
| Vitamin B12 | 1.8 µg |
Potential allergens
- fish
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