Of which 4.2 g sugars and 1.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Lean protein (fish) · Iodine (fish) · Vitamin C (lemon)
Allergens fish
Hake en papillote with fresh herbs
Fish cooked in its own steam, with no pots to wash.
Ingredients
- 2 hake steaks, about 150 g each (300 g / 10½ oz)
- 1 lemon, sliced (100 g / 3½ oz)
- fresh thyme sprigs, to taste (5 g)
- ¼ bunch of chopped fresh parsley (10 g)
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- 1 small zucchini, thinly sliced into rounds (150 g / 5½ oz)
- salt and black pepper, to taste
Method
- Preheat the oven to 180 °C (350 °F). Cut two large sheets of parchment paper.
- Place half the zucchini rounds in the center of each sheet and top with a hake steak. Season with salt and pepper, then add lemon slices, a sprig of thyme and half the parsley. Drizzle a tablespoon of olive oil over each parcel.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Quick & Easy”. The English edition is coming soon.
More like this
Golden turmeric and lemon chicken
Juicy chicken in a quick spice and citrus marinade.
Caramelized ginger and honey turkey
Turkey cutlets with a sweet and spicy glaze, ready in under 40 minutes.
Chicken skewers with zucchini and bell pepper
Colorful skewers ready in half an hour, with no pans to clean.