Citrus Sole Packets

Contributor
Citrus Sole Packets
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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.

4
Servings
218
Calories Per Serving
Deliver Ingredients

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

Directions

Preheat oven to 450 degrees. 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 vegetable mixture onto each fish fillet. Gently roll each fillet and secure with toothpicks. Arrange fillets on 1/2 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.

Sole Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Sole Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Nutritional Facts

Total Fat
7g
11%
Sugar
8g
N/A
Saturated Fat
1g
7%
Cholesterol
77mg
26%
Protein
24g
47%
Carbs
19g
6%
Vitamin A
289µg
32%
Vitamin B12
2µg
32%
Vitamin B6
0.3mg
17.1%
Vitamin C
87mg
100%
Vitamin D
5µg
1%
Vitamin E
2mg
11%
Vitamin K
172µg
100%
Calcium
111mg
11%
Fiber
6g
23%
Folate (food)
49µg
N/A
Folate equivalent (total)
49µg
12%
Iron
2mg
10%
Magnesium
65mg
16%
Monounsaturated
3g
N/A
Niacin (B3)
2mg
11%
Phosphorus
475mg
68%
Polyunsaturated
1g
N/A
Potassium
689mg
20%
Riboflavin (B2)
0.1mg
6.5%
Sodium
901mg
38%
Thiamin (B1)
0.1mg
9%
Zinc
0.8mg
5.4%

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