Dinner
Sole en Papillote
This recipe is a time saver. Your main course and vegetables all get cooked in one neat package wrapped in papillote. The recipe calls for sole fillets but works with any white fish.
The heart-shaped presentation makes this recipe perfect for Valentine’s Day; surprise your loved one or dinner guests with restaurant-quality presentation!
Updated
Ingredients
- 4 (6 oz/ 170 g) fillets sole or other white fish
- 1/8 tsp thyme (0.5 mL)
- 1/2 tsp lemon pepper (2 mL)
- 2 Tbsp canola oil divided (30 mL)
- 1 medium carrot, cut into julienne strips
- 2 green onions cut diagonally into 1-inch(2.5 cm) pieces
- 1 small red pepper cut into thin strips
- 2 Tbsp lemon zest (30 mL)
- 1/4 cup white wine or low sodium chicken broth (60 mL)
Directions
- Preheat oven to 375°F (190°F).
- Arrange 4 large pieces of parchment paper on 2 baking sheets. Place each piece of fish onto one side of a piece of parchment. Season each fillet with thyme and lemon pepper. Drizzle each fillet with ½ Tbsp (7 mL) canola oil.Top each piece of fish with vegetables and lemon zest. Drizzle wine or chicken broth over each package.
- Fold the empty half of parchment paper over fish and vegetables. Beginning at one end, seal edge by turning up and folding parchment paper over tightly 6 or 7 times. Twist ends to secure.
- Bake fish for 20 minutes or until vegetables are tender crisp and fish flakes easily with a fork.
Nutritional Analysis
| Calories | 210 |
|---|---|
| Total Fat | 10.5 g |
| Saturated Fat | 1.3 g |
| Cholesterol | 77 mg |
| Sodium | 621 mg |
| Carbohydrates | 3.8 g |
| Fiber | 1 |
| Sugar | 1.9 g |
| Protein | 21.6 g |
| Potassium | 394 mg |
