Sole en Papillote with Citrus and Ginger

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Makes:
  • 4 servings
  • 8 servings
Prep Time:
15 minutes 25 minutes
Cooking Time:
10 minutes 10 minutes
This delicately flavored Sole recipe provides an excellent source of protein and healthy fats. This recipe is great for those who need lighter flavors and less fiber. For those more sensitive, the quantity of onion, garlic, and ginger can be reduced as needed.

Directions

1.Heat oven to 450°.

2.Fold four 15 inch square pieces of parchment paper in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines; open. Place 1 fish fillet next to crease on each piece of parchment.

3.In a small skillet, heat 1 1/2 tbsp oil over medium heat. Sauté sliced garlic, scallions, ginger root and orange rind for approximately 1 minute (until garlic golden). Remove skillet from heat.

4.Sprinkle fish fillets with salt and pepper. Divide mixture from skillet among fish. Top each fish with orange “circles”. Fold other half of parchment over fish. Starting at top of each parchment half heart, make small, tight, overlapping folds along outside edge to seal packet; twist tail ends to seal.

5.Place packets on rimmed baking sheet and roast for 8-10 minutes.

1.Heat oven to 450°.

2.Fold eight 15 inch square pieces of parchment paper in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines; open. Place 1 fish fillet next to crease on each piece of parchment.

3.In a large skillet, heat 1/4 cup olive oil over medium heat. Sauté sliced garlic, scallions, gingerroot and orange rind for approximately 1 minute (until garlic golden). Remove skillet from heat.

4.Sprinkle fish fillets with salt and pepper. Divide mixture from skillet among fish. Top each fish with orange “circles”. Fold other half of parchment over fish. Starting at top of each parchment half heart, make small, tight, overlapping folds along outside edge to seal packet; twist tail ends to seal.

5.Place packets on rimmed baking sheet and roast for 8-10 minutes.

Nutritional Data (per serving)

303 calories

9.7 gram(s) fat

1.6 gram(s) saturated fat

116 mg cholesterol

10.8 gram(s) carbohydrate

2.4 gram(s) dietary fiber

42.2 gram(s) protein