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Sole in Parchment

Sole In Parchment

Now that spring is here in the U.S., summer is not far away, and of course, that means swimsuit weather. If you’ve gained a few too many pounds during the Covid pandemic, here’s a recipe that will help trim some of that expanding waistline. Not only does it taste delicious, it’s a snap to prepare ahead of time, making it an ideal dinner for company. Just pop it in the oven while you sit down for drinks and a chat, and in 15 minutes, you’re ready to eat.  Start by cutting out pieces of parchment paper in the shape of a heart — a large heart. Slice the vegetables into julienne strips, and toss with some olive oil, salt, pepper and herbs. In this case, I used leeks, zucchini, carrots, red pepper and cherry tomatoes cut in half, tossed in olive oil, with salt, pepper and minced parsley. But use whatever floats your boat. Just make sure you slice everything into uniform strips.

Season the fish with salt and white pepper, then dab some butter on top.

Layer a couple of slices of lemon over the buttered fish, then scatter some herbs on top. I used more parsley plus some fresh thyme.

Seal the packets by crimping all along the sides, starting with a fold at one end and continuing all the way around.

Here’s what they should look like after they’re completely crimped. Place in a 400 degree oven for 15 minutes if you’re cooking thin pieces of sole, like mine were.

They come out of the oven a slight beige color.

Serve directly on each person’s plate, with some rice on the side. Entertaining and eating a healthy meal was never so easy!

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Sole in Parchment
 
Author:
Ingredients
  • filet of sole or flounder - 2 pieces or about 6 ounces per person
  • vegetables, julienned (carrots, red or green peppers, zucchini, leeks, etc. - whatever you like)
  • olive oil to mix with the vegetables
  • salt, pepper
  • parsley, thyme
  • butter
  • lemon slices
Instructions
  1. Julienne the vegetables thinly and mix with the olive oil, salt, pepperr and parsley in a bowl.
  2. Place a portion of the vegetables in the parchment paper and put fish on top.
  3. Season both sides of the fish with salt and pepper and top with a dab or two of butter, then with a couple of lemon slices.
  4. Crimp edges of the parchment paper, starting at one end and going around to the other end.
  5. Finish crimping and bake at 400 degrees for approximately 15 minutes, depending on thickness of fish.
 

This Post Has 2 Comments
  1. I’ve been needing to start dieting in a serious way, but don’t relish the idea of giving up flavor. This ticks all the boxes – flavor, ease of prep and do ahead too. Can’t wait to try it.

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