Baked fish in crystal paper: a simple and healthy dish

Following an adequate diet is important for our health, but so is the way we cook our dishes. Chef Mario Zedde proposes cooking in crystal paper and Dr. Elisabeth Makk, specialist in Internal Medicine and expert in nutrition, examines the dish from a nutritional point of view.

"Surprise of Fish in Crystal Paper" by chef Mario Zedde.

Mario ZEDDE is a chef of Sardinian origin, with a great international experience.

Lo chef Mario Zedde

Zedde presents a classic Italian recipe based on fish, revisited in a healthy way and prepared with simple and genuine cooking methods in full respect of the raw material and easy to make. Is called "Surprise of Fish in Crystal Paper " and it is a fish-based bag, where in the preparation the Crystal Paper is used, a transparent cooking film, which replaces the aluminum foil, which is now known  toxicity at high temperatures. Crystal Paper is highly resistant to heat and, unlike aluminum, does not contaminate food and does not alter its organoleptic balance. The preparation of the "Crystal cartoccio" allows cooking without the addition of fats and cooking oils, where the food cooks in its own juices released inside the foil, remaining soft and fragrant and keeping all the nutritional characteristics unaltered. The name Cartoccio derives from the fact that all the ingredients are collected in a sealed seal bag for cooking.

We will know all the advantages of this particular type of cooking, the chef's tricks in the preparation, we will appreciate the simplification of the work of preparation in the kitchen, the reduction of cooking time and the extraordinary exaltation of flavors.


A unique recipe, healthy and simple to perform.


50 grams of wholemeal bread
1 fillet of fish - in this case mullet but can be used any other type of fish
2 prawns
1 squid
40 grams of tomato paste
Chopped parsley
3 basil leaves
Extra virgin olive oil


1. Take a small / medium sized bowl and place the crystal card in the middle.

Place the previously toasted slice of bread inside the sheet. This bread will be used to collect all the excess juices coming from fish and shrimps. Then add a little garlic and olive oil.

2. Then place the fillet of fish already marinated with a little oil, salt and parsley.

3. Then add 20 gr of tomato paste

4. Put the shrimp and the remaining 20 grams of tomato paste, then add the squid with a pinch of salt and 3 basil leaves.

We suggest placing the ingredients in layers as if you were preparing a lasagna.

5. Close the crystal paper with a small cord making a tight knot to seal it all. Il Cartoccio is ready!

Place the paper in a preheated oven, at a temperature of 160 degrees, inside a pan with hot water. The cooking is "double boiler" also known as the "Maria bathroom". Cook for 40 minutes

6. Removed from the oven the dish is ready to be served ..
The chef also suggests to follow a certain ritual in serving the dish: The bag must be opened with scissors directly in front of the host, so that it can delight, first the smell, with the triumph of the first fragrances contained in the package.


We have submitted this dish belonging to the classic Italian cuisine, to Dr.ssa Elisabeth Makk, Specialist in Internal Medicine and expert in nutrition.

Dr. Elisabeth MAKK
Dr. Elisabeth MAKK
"This dish is a real concentrate of health, essential and balanced. The cooking method used almost totally preserves the integrity of the nutritional elements contained, in addition to the release of the pleasant scent that makes the dish even more appetizing.
Mullet is a very rich fish of Selenium, Zinc e Magnesium.
The fish, in general, compared to meat, is rich in omega3 and although it has a slightly lower protein content is ideal for ensuring good renal function and is an important source of calcium, especially in women in menopause and children. In this specific case, it should however be considered that the mullet, being also very rich in phosphorus, must be administered with caution to patients with renal diseases.
The tasty meat of the shrimp has a reasonable protein content, is particularly rich in vitamin A and is also extremely rich in phosphorus. This element is important to compensate for memory deficits and concentration difficulties. The squid instead is richer in protein but has a lower quantity of vitamin A than the shrimp.
The wholemeal bread contained in the dish has an important content of fibers and substances with antioxidant properties and is less caloric than white bread. It contains in particular yeast, essential for the concentration of vitamins B, vitamin K and mineral salts, such as phosphorus, magnesium, potassium and calcium. The light roasting used in the preparation of the recipe slightly decreases the content of yeasts but for this reason the bread becomes more easily digestible. This food is particularly indicated during growth in children and also has a calming effect on the nervous system.
Let's move on to the other ingredients contained in this dish.
Basil: has a powerful neuro-sedative activity and is therefore indicated in those who suffer from insomnia and nervous irritability. It is also very effective in the treatment of intestinal disorders such as spastic colitis. A simple infusion made with 5 gr of basil in a cup of boiling water is used to calm the gastric and intestinal spasms.
Parsley: has a particularly high content of iron which helps to improve the oxygenation of the tissues. It is rich in Vitamin C and therefore protects from the flu during the winter.
Also the Garlic is an excellent source of potassium, calcium and phosphorus, and contains important vitamins such as those of group B and C; it stimulates the function of the immune system and helps to reduce blood pressure and cholesterol levels as well as being a potent intestinal parasiticide.
I always recommend using salt with a lot of caution. When it is necessary, sea salt should preferably be used as it is richer in minerals and trace elements such as iron, manganese, zinc.
An excellent alternative is the Himalayan mineral salt that gives the same flavor to foods even if it should be avoided in patients with kidney problems.
Extra virgin olive oil (EVO): As we know, it should be eaten raw. EVO protects against cardiovascular diseases, such as hypertension, optimizes cholesterol values, improves constipation and its powerful antioxidant effect, protects against free radicals and prevents aging. "
We thank Drssa Makk for her kind cooperation and wish all readers a good appetite.


Please enter your comment!
Please enter your name here