Sole Fillets and Vegetable Baked in Parchment Recipe

Looking for an easy Sole fillets and vegetable baked in parchment recipe? Learn how to make Sole fillets and vegetable baked in parchment using healthy ingredients.


Submitted by tulenz

Makes 4 servings



Easy and quick recipe for white fish dinner

Recipe Ingredients for Sole fillets and vegetable baked in parchment

400 grams Sole Fillets
0.5 tsp Salt, Table
0.5 tsp Spices Ground Black Pepper
4 Teaspoon Juice
2 tbsp chopped Shallots
2 pat (1" sq, 1/3" high) Butter
2 medium Carrots
1 medium (approx 2-3/4" long, 2-1/2" dia) Peppers, Sweet, Red
1 medium (approx 2-3/4" long, 2-1/2" dia) Peppers, Sweet, Green

Recipe Directions for Sole fillets and vegetable baked in parchment

  1. Peppers cut into 5 mm strips. Shallots finely chopped, carrots peeled and julienned, butter cut into bits.

  2. Preheat oven to 500 F.

  3. Place each fish fillet on an individual piece of parchment paper, parallel to the narrow side.

  4. Season with salt and pepper. Sprinkle with butter pieces. Top with the remaining ingredients and pour over lemon juice.

  5. Seal each packet firmly and bake in the preheated oven on a cookie sheet for about 15 minutes.

  6. Place each packet on a plate and cut the paper. Open carefully, hot steam will come out.

  7. Serve with quinoa or bulgur for a healthy main course.

Categories

Main Dish

Nutrition Facts
Serving Size 203.5g
Amount Per Serving
Calories
138
Calories from Fat
31
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
54mg
18%
Sodium
421mg
18%
Potassium
230mg
7%
Total Carbohydrates
7.0g
2%
Dietary Fiber
2.0g
8%
Sugars
3.4g
Protein
18.7g
Vitamin A 125% Vitamin C 107%
Calcium 2% Iron 2%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
92% confidence
B
  Good points
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
  • High in sodium
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