Recipes - add a little spice to your life!

Recipes add a little spice to your life!

Fillet of Sole and Vegetable Parcels_small

Fillet of Sole and Vegetable Parcels

Prep time:
15 minutes 
Cooking time:
20 minutes 
Total time:
35 minutes 
Ease of prep:
Medium 
Makes 4 Servings
 
Portion size:
1/4 of recipe 

x 4 servings

Nutrition Per Serving

Calories:
230.0 
Carbohydrates:
9.0g
Protein:
30.0g
Fat:
8.0g
Cholesterol:
103.0mg
Sodium:
188.0mg

Exchanges

Starch:
0.0 
Vegetable:
2.0 
Fruit:
0.0 
Meat:
3.5 
Fat:
0.0 
Milk:
0.0 
Print

For a tasty seafood entrée, try this Fillet of Sole and Vegetable Parcels recipe. This low-calorie dinner dish uses zucchini, leek, asparagus, white wine, sole, lemon, dill and garlic. Only 230 calories per serving.

Ingredients

  • 2  medium zucchini, about 3/4 pound
  • 1  medium leek, trimmed and washed
  • 1/2  lb(s)  asparagus, trimmed
  • 4  sole fillets, about 5 ounces each
  • 4  Tbsp  dry white wine
  • 8  thin slice(s)  lemon
  • 1/4  cup(s)  fresh dill, chopped
  • 2  tsp  garlic, chopped
  • 1  salt
  • 1  Freshly ground black pepper

Directions

  1. Preheat the oven to 400°F.
  2. Remove the ends of each zucchini.
  3. Using a broad vegetable peeler or mandolin, remove long, thin slices of the zucchini and set aside.
  4. Cut the white part of the leek into julienne strips and the asparagus into 2-inch long pieces and set aside.
  5. Cut out 4 13-by-13-inch pieces of parchment paper.
  6. Place 1 fillet on each of the parchment pieces.
  7. Sprinkle with the wine and top each with 2 lemon slices.
  8. Divide the zucchini, leeks, and asparagus over the fillets and sprinkle with the dill and garlic.
  9. Season lightly with salt and pepper.
  10. Bring up the top and bottom sides of each piece of parchment paper and fold the edges over to form a tight seam.
  11. Twist the ends and tuck under the parcel.
  12. Place the parcels on a baking sheet and bake 20 minutes.
  13. Serve the parcels unopened.

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