Hake, Lemon & Herb Parcels
25 min200 °C
Steamed in paper with lemon and herbs. Light and clean.
Method
- 1
Heat the oven to 200 °C.
- 2
Lay courgette on baking paper, top with hake, lemon, herbs and oil.
- 3
Fold into a sealed parcel.
- 4
Bake 12–15 minutes and open at the table.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 1 gSugar: 3 gSodium: 138 mg
Computed from USDA FoodData Central SR Legacy (April 2018) per-100g values applied to ingredient gram weights derived from stated recipe quantities (grams used directly) or from USDA SR Legacy food_portion.csv household measures (tbsp/tsp/clove/'medium' item references) where recipe used volume/count units — see 'calculation' lines for each ingredient's basis. LOWER-BOUND ONLY: 'salt and pepper'/unspecified salt, unspecified sauces/dressings, and garnish-only items were excluded per instructions (no gram quantity given), so actual sodium (and to a lesser extent kcal/fat/carbs from such omissions) is almost certainly higher than shown. Unspecified/omitted ingredients: parsley, dill, salt: quantity unspecified (null) — EXCLUDED from macro totals (no gram amount given; 'salt' terms excluded per instructions as added salt is unspecified, not assumed)
Calculation sources
- hake fillet: 180.0 g -> USDA SR Legacy fdc 173713 (Fish, whiting, mixed species, raw) - ANALOGUE for hake (whiting, same order Gadiformes; no hake entry in SR Legacy); raw weight basis
- courgette, ribboned: 98.0 g -> USDA SR Legacy fdc 169291 (Squash, summer, zucchini, includes skin, raw); USDA medium zucchini reference weight = 196 g x q=0.5
- lemon, sliced: 15.0 g -> USDA SR Legacy fdc 167747 (Lemon juice, raw) used as proxy for squeezed/sliced lemon wedge contribution; assumed juice yield ~30 g per whole lemon x q=0.5. Zest nutrient contribution not separately captured (negligible mass).
- olive oil: 4.5 g -> USDA SR Legacy fdc 172336 (Oil, canola); USDA portion 1 tsp = 4.5 g