Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.9% of RDA
• Calories: 21.7% of RDA
• Carbs: 4.0% of RDA
• Fat (total lipid): 14.2% of RDA
• Fiber: 10.5% of RDA
• Fructose: 3.0% of RDA
• Protein: 34.0% of RDA
• Sodium: 47.8% of RDA
• Sugar: 12.4% of RDA
• Vitamin A (IU): 190% of RDA
• Vitamin B6: 48.9% of RDA
• Vitamin C: 58.4% of RDA
• Iron: 1.1% of RDA
• Magnesium: 42.8% of RDA
• Manganese: 8.6% of RDA
• Niacin: 21.2% of RDA
• Potassium: 28.5% of RDA
• Zinc: 8.5% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
Lay one sheet of parchment paper on the counter and fold it in half lengthwise just to make a crease. Open the parchment paper.
4.
Place about four leaves of Swiss chard in the center of the parchment paper just below the centerfold. Top with fish fillet.
5.
Season with salt and pepper to taste. Top with shallots and capers. Squeeze half a lemon on top and tuck lemon half next to fish. Sprinkle olives and tomatoes around fish.
6.
Fold top half of paper over bottom half and begin folding tightly from the center to one of the sides. Go back to the center and fold tightly in the opposite direction.
8.
Repeat with each fish. Place packages on a cookie sheet and cook about 10 minutes. (Estimate about 10 minutes per inch — if the fillets are a little bit thicker than one inch, add 1 or 2 minutes.).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 434
Protein 38.2 g
Carbohydrates 11.0 g
Iron 0.22 mg
Fiber 2.95 g
Calcium 8.75 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
