Dover Sole in Parchment

Dover Sole in Parchment

Serves 4

Delicate sole fillets topped with zucchini, yellow squash and carrots make a festive, light meal. Using parchment means that all the delicious juices are held in, and you’re left with very little cleanup.

Ingredients: 
  • 2 small carrots, cut into matchsticks, divided
  • 1 small yellow squash, halved lengthwise and thinly sliced, divided
  • 1 small zucchini, halved lengthwise and thinly sliced, divided
  • 8 (3-ounce) or 4 (6-ounce) Dover sole fillets
  • 1/2 teaspoon coarse sea salt, divided
  • 1/3 cup small sprigs fresh dill
  • 1 lemon, halved and seeds removed
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon ground black pepper, divided
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Method: 

Preheat the oven to 350°F. Prepare 4 pieces of parchment paper, each about 18 inches long.  

Place 1 piece of parchment on a work surface and place 2 small or 1 large sole fillet in the center, with length of fish parallel to the shorter side of the paper. Sprinkle fish on both sides with 1/8 teaspoon of the salt and 1/8 teaspoon of the pepper. Top fish with one-fourth each of the carrots, yellow squash and zucchini. Squeeze some lemon juice over top, drizzle with 1/2 tablespoon of the oil and top with a few dill sprigs. Lift the parchment paper on 2 opposite sides to meet in the middle above fish. Tightly fold down paper until it reaches fish, crimping to seal. Roll up and crimp the ends to seal. (Be sure the paper is sealed snugly so that steam won’t escape during cooking. Secure folds with toothpicks, if you like.) Place on a large rimmed baking sheet. Repeat with remaining parchment and ingredients.  
Bake until vegetables feel somewhat tender when you press lightly on packets, about 15 minutes. Let packets cool on the baking sheet 2 minutes. One at a time, lift them up, cut off one short end with scissors and tilt so fish, vegetables and juices slide onto a plate.

Nutritional Info: 
Per Serving: 210 calories (90 from fat), 11g total fat, 2g saturated fat, 75mg cholesterol, 750mg sodium, 5g carbohydrates, (1 g dietary fiber, 3g sugar), 22g 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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