Citrus Sole Packets
Serves 4
Time 40 min
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.
Special Diets:
Ingredients
- 1 tablespoon extra-virgin olive oil
- 2 cups chopped Swiss chard or kale
- 8 baby carrots, julienned
- 1 celery stalk, thinly sliced
- 1 scallion, finely chopped, divided
- Zest and juice of 1 orange
- 1/4 teaspoon ground black pepper
- 2 (12.0-ounce) packages frozen sole fillets, thawed and patted dry
- 8 thin slices of lemon
- 1/4 teaspoon fine sea salt
Method
Preheat the oven to 450°F.
Heat oil in a large skillet over medium heat and cook chard, carrots, celery and about half of the scallions until soft, about 8 minutes.
Let cool slightly, then toss with orange zest and juice.
Season with salt and pepper and set aside.
Cut a 2-foot length of parchment paper and place on a sheet pan.
Spoon about 2 tablespoons vegetable 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 until fish is opaque, 12 to 18 minutes.
Remove rolls and sprinkle with remaining scallions.
Remove toothpicks before serving.
Nutritional Info:
Per serving: 200 calories (50 from fat), 5g total fat, 1g saturated fat, 80mg cholesterol, 340mg sodium, 7g carbohydrates (2g dietary fiber, 4g sugar), 29g protein.
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.
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Ingredients
- 1 tablespoon extra-virgin olive oil
- 2 cups chopped Swiss chard or kale
- 8 baby carrots, julienned
- 1 celery stalk, thinly sliced
- 1 scallion, finely chopped, divided
- Zest and juice of 1 orange
- 1/4 teaspoon ground black pepper
- 2 (12.0-ounce) packages frozen sole fillets, thawed and patted dry
- 8 thin slices of lemon
- 1/4 teaspoon fine sea salt