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Best Easy Triglia al Cartoccio Recipe

Name: Best Easy Triglia al Cartoccio Recipe
Total time: 35 min
Yield: 200 g
Ingredients: red mullet fillets 1 lb; cherry tomatoes 1.5 cups; fresh parsley 0.25 cup; fresh basil leaves 0.25 cup; lemon 1 piece; extra virgin olive oil 3 tbsp; salt 1 tsp; black pepper 0.5 tsp

Red mullet baked in parchment with Mediterranean herbs and cherry tomatoes. This high protein dish is a fresh, healthy family dinner with delicate flavor and beautiful presentation.

Cook 35 min Difficulty NORMAL 230 kcal

#mediterranean #diabetic friendly #high protein

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Ingredients

Main ingredients

red mullet fillets 1 lb
cherry tomatoes 1.5 cups
fresh parsley 0.25 cup
fresh basil leaves 0.25 cup
lemon 1 piece

Seasonings/Sauce

extra virgin olive oil 3 tbsp
salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 8 g 14%

Protein 24 g 42%

Fat 7 g 27%

Serving size 200g

Cooking steps

1

Preheat the oven to 375°F and prepare four large parchment sheets.
2

Place red mullet fillets in the center of each parchment; scatter sliced cherry tomatoes evenly.
3

Sprinkle each packet with chopped parsley and basil, then squeeze lemon juice over the fish.
4

Drizzle olive oil, and season with salt and black pepper; fold and seal parchment to create packets.
5

Bake packets for 25 minutes on a baking tray, ensuring steam circulates inside for moist, tender fish.

Personalized Q&A

Q. What's the key ingredient in this recipe?

Red mullet fillets are the star of Triglia al Cartoccio, offering a delicate, slightly sweet flavor and firm texture. Mediterranean herbs like parsley and basil, along with cherry tomatoes, enhance its identity with freshness and aroma.

Q. How do I make sure the fish stays moist and delicate?

Baking the fish sealed inside parchment packets traps steam, ensuring moisture retention. Carefully folding each packet prevents drying out, while the 25-minute baking time at 375°F cooks the fish gently for a tender result.

Q. What prevents overcooking or undercooking the red mullet?

Keeping the oven temperature at 375°F and maintaining evenly sized fillets help achieve consistent cooking. The parchment enclosure allows gentle steaming, so fish cooks through without becoming dry or rubbery.

Q. What are the nutrition highlights for this dish?

Each 200g serving contains about 230 kcal, with 24g protein (42%), 8g carbohydrate (14%), and 7g fat (27%). It's a high protein meal, making it suitable for those seeking a balanced, lower carb Mediterranean dinner.

Q. Is Triglia al Cartoccio suitable for a diabetic-friendly diet?

Yes, each serving has only 8g carbohydrates and relies on low glycemic ingredients like red mullet, tomatoes, and herbs. It's a healthy, high-protein option for families mindful of their blood sugar levels.

Best Easy Triglia al Cartoccio Recipe

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