German

Seelachsfilet in Folie mit Gemuese (Pollock Fillet Baked in Parchment with Vegetables)

Name: Seelachsfilet in Folie mit Gemuese (Pollock Fillet Baked in Parchment with Vegetables)
Total time: 30 min
Yield: 4 servings
Cuisine: German
Ingredients: 1.25 lb pollock or cod fish fillets; 1 zucchini, sliced; 1 carrot, julienned; 1 leek, thinly sliced; 1 lemon, sliced; 2 tbsp olive oil; 2 tbsp fresh dill, chopped; 1 tsp salt; 1/4 tsp black pepper

Annette @annette_muc

Seelachsfilet in Folie mit Gemuese (Pollock Fillet Baked in Parchment with Vegetables) is German home cooking, eaten at dinner. On the plate it is the dish at the centre. Below is what usually sits beside it, what it does and does not contain, and what else to cook once you have made it.

30 min Easy Heart healthy Low carb Pescatarian Halal Gluten free Dairy free

Ingredients

Serves

The quantities follow this count.

1.25 lb pollock or cod fish fillets
1 zucchini, sliced
1 carrot, julienned
1 leek, thinly sliced
1 lemon, sliced
2 tbsp olive oil
2 tbsp fresh dill, chopped
1 tsp salt
1/4 tsp black pepper

How to cook it

Preheat the oven to 400 F and cut four large squares of parchment paper.
Divide the sliced zucchini, carrot, and leek among the parchment squares, laying them in a bed in the center of each.
Set a fish fillet on top of the vegetables on each square, season with the salt and pepper, drizzle with the olive oil, and add a lemon slice and a little dill to each.
Fold the parchment over the fish and vegetables and crimp the edges tightly to seal each packet.
Bake for 15 to 18 minutes, until the fish flakes easily and the vegetables are tender, then let everyone open their own packet at the table, watching for the escaping steam.

Watch how to cook Seelachsfilet in Folie mit Gemuese (Pollock Fillet Baked in Parchment with Vegetables)

Someone making it start to finish, so you can see what the steps look like.

Kitchenstorys ★ Seelachsfilet mit Gemüse ★ Play the video

Serve it with

A German dinner is a plate rather than a single dish. These are the courses that normally sit beside Seelachsfilet in Folie mit Gemuese (Pollock Fillet Baked in Parchment with Vegetables), read from the same composition Dinejot builds a real meal from.

The cooked vegetable
- Blumenkohl mit Butterbroeseln (Cauliflower with Browned Butter Crumbs)
  
  25 min
What it is eaten with
- Bratkartoffeln (German Pan-Fried Potatoes)
  
  25 min
The sharp little thing
- Apfelmus (German Applesauce)
  
  20 min

Safe at your table

Dinejot tracks ten allergens and tags every one of them by hand, so the absences below are as deliberate as the presences. Seelachsfilet in Folie mit Gemuese (Pollock Fillet Baked in Parchment with Vegetables) carries fish. It is free of the remaining 9 allergens on that list.

Every tracked allergen in Seelachsfilet in Folie mit Gemuese (Pollock Fillet Baked in Parchment with Vegetables)
Allergen	In this dish	Cook this instead
Peanuts	No
Tree nuts	No
Dairy	No
Gluten	No
Shellfish	No
Eggs	No
Soy	No
Fish	Yes	Abendbrot-Teller mit Putenschinken (Cold Evening Bread Plate with Turkey Ham)
Sesame	No
Coconut	No

These tags are set by a person rather than inferred from an ingredient list, and they describe the recipe as written here. Read the labels on whatever you actually buy.

What it brings to the plate

Estimated, per serving

Calories: 170 kcal
Protein: 24 g
Carbs: 6 g
Fat: 6 g
Fiber: 2 g
Sugar: 3 g
Sodium: 480 mg
Saturated fat: 1 g

Estimated values. Actual nutrition varies with ingredients, brands, and how you cook.

When to cook it

Seelachsfilet in Folie mit Gemuese (Pollock Fillet Baked in Parchment with Vegetables) takes about 30 minutes from a cold stove to the table, and the cooking itself is easy going. It is eaten at dinner. Nothing in the calendar rules it out, so it is a year round dish.