Citrus Sole Packets
4

Serves 4

Looking to cut down on fat and calories? Cooking food in a packet is one of the best ways to keep the flavor locked in and cleanup couldn't be easier.

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    Ingredients: 
    • 1 tablespoon extra virgin olive oil
    • 2 cups chopped swiss chard or kale
    • 1 cup julienned baby carrots
    • 1 celery stalk, thinly sliced
    • 4 tablespoons finely chopped scallions, divided
    • 1 orange, juice and zest of
    • Salt and pepper to taste
    • 2 (12 ounce) packages frozen sole fillets, thawed and patted dry
    • 8 thin slices of lemon
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    Method: 

    Preheat oven to 450°F. Heat oil in a large sauté pan and cook chard, carrots, celery and half of scallions until soft, about 8 minutes. Let cool slightly, then toss with orange juice and zest. Season to taste with salt and pepper and set aside. Cut a 2-foot length of parchment paper (or foil) and place on a sheet pan. Spoon about 2 tablespoons veggie mixture onto each fish fillet. Gently roll each fillet and secure with toothpicks. Arrange fillets on one half of the paper. Sprinkle with pepper, top with lemon slices and any remaining sauce. Fold paper in half and crimp edges until well sealed. Bake 12 to 18 minutes until fish is opaque. Remove rolls and sprinkle with remaining scallions. Remove toothpicks. Serve.

    Nutritional Info: 
    Per Serving:200 calories (50 from fat), 5g total fat, 1g saturated fat, 80mg cholesterol, 340mg sodium, 7g carbohydrate (2g dietary fiber, 4g sugar), 29g protein
    Special Diets: 

    Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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