Small-eyed macrurus baked in paper

The lowest calorie recipe with delicious and healthy fish! Very dietary, but not at all boring dish. The main secret of success is to marinate fillets before cooking. Marinade creates some kind of biochemical miracle with macrurus, changing the texture and taste of fish.

Evgeniya_Koko

The author of the recipe

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Composition / ingredients

servings:

For baking:

Makrurus (Macrurus small-eyed fillet without skin)

150

Carrots

Zucchini

Onion

Salt

to taste

Ground black pepper

to taste

Thyme, thyme (One twig)

to taste

For Marinade:

Honey

0.5

Soy sauce (With reduced salt content)

Water

Garlic

0.33

Ginger (A piece of root the size of a fingernail)

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 27 % 7 g

Fats 0 % 0 g

Carbohydrates 73 % 19 g

69 kcal

GI: 74 / 0 / 26

Step-by-step cooking

Cooking time: 1 h

Step 1:
Fillet, from which excess water has previously drained in a colander, dry with a paper towel. In a glass container, mix the marinade: honey, sauce, water, finely chopped garlic and ginger. Lower the fillets into the marinade, coat well on both sides, cover the container with a lid or cling film and refrigerate for 30-40 minutes.
Step 2:
Cut vegetables into strips.
Step 3:
Cut out two squares of about 25 × 25 cm of baking paper (if you don't want to bother with envelopes for a beautiful presentation, you can just take a large piece of baking paper and then wrap it with "candy"). Put the vegetables on the bottom sheet. Remove the fillet from the marinade, shake it lightly and put it on top of the vegetables.
Step 4:
Cover the vegetables and fish with a second sheet and wrap the edges on all sides so that you get an envelope. Bake for 15 minutes at 180 ° C.

Small-eyed macrurus lives at a depth of over 1000 meters, and therefore does not contain harmful impurities and parasites. It is also devoid of small bones and a sharp fishy smell, thanks to which even those who are usually indifferent to fish like it. And its energy value is only 32 kcal per 100 grams! Less than in any other fish available for purchase, and even at an attractive price. Moreover, there is a complete set of essential amino acids in the composition! It is difficult to find a more suitable product for those who seek to lose weight while continuing to adhere to proper nutrition.

The dish prepared according to this recipe can be served directly on paper, slightly unfolding it or cutting it. It is prepared and served in portions, so if you cook not only for yourself, take the trouble to lovingly pack each portion separately.

Advice from Vladivostok chef Vyacheslav Anzulis: fish and vegetables will give juice when baking, so if you like a drier dish, you can supplement the dish with couscous: steam 50 g of couscous for 5 minutes with boiling water and put it at the very bottom of the assembly, under the vegetables before baking.