Citrus Sole Packets

Citrus Sole Packets
Contributor
Shuttershock

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
91
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.

Nutritional Facts

Total Fat
5g
7%
Sugar
3g
3%
Saturated Fat
4g
17%
Cholesterol
7mg
2%
Carbohydrate, by difference
9g
7%
Protein
5g
11%
Vitamin A, RAE
651µg
93%
Vitamin C, total ascorbic acid
19mg
25%
Vitamin K (phylloquinone)
332µg
100%
Calcium, Ca
75mg
8%
Choline, total
32mg
8%
Fiber, total dietary
4g
16%
Folate, total
24µg
6%
Iron, Fe
3mg
17%
Magnesium, Mg
94mg
29%
Niacin
1mg
7%
Phosphorus, P
74mg
11%
Selenium, Se
4µg
7%
Sodium, Na
407mg
27%
Water
148g
5%
Zinc, Zn
1mg
13%

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.