Lemon Sole In Parchment

BY DR. ROOPA CHARI, M.D.

Jan 24th, 2015

Serves 4

Delicate sole topped with zucchini, yellow squash and carrots makes a festive, yet light meal. This simple dish can be assembled up to 8 hours before cooking and refrigerated, but must be served hot from the oven.

Ingredients:

2 carrots
1 small yellow squash
1 small zucchini
Parchment paper
8 (3-ounce) sole fillets
Salt and pepper to taste
12 small sprigs dill
1 lemon, halved
Olive oil, for drizzling

Method:

Preheat oven to 350°F.

Cut the carrots, squash, and zucchini by halving each lengthwise and cutting each half into eight pieces.

Tear off 4 pieces of parchment paper, each about 18 inches in length and set aside.

To assemble, lay each piece of parchment out on a flat surface. Place 2 fish fillets in the center of the parchment with the length of the fish across the shorter side of the paper. Season the fish on both sides with salt and pepper. Place 4 pieces of each vegetable (zucchini, yellow squash and carrots) on top of the fish. Top with 3 sprigs of dill, 1 squeeze of lemon and a drizzle of the oil.

Fold both short sides of the parchment paper in to cover as much of the fillets as possible. Then bring both lengths of the parchment up to meet in the air above the middle of the fish. Fold the ends over several times until the folds rest on the fish.

Place this parchment package, folded side up, on a large baking sheet. Repeat three more times with the remaining ingredients.

Cook for 15 to 20 minutes, until fillets are cooked through. Serve immediately, either in the parchment or remove and plate each serving.

Nutritional Info:

Per Serving:190 calories (40 from fat), 4.5g total fat, 1g saturated fat, 80mg cholesterol, 440mg sodium, 3g carbohydrate (0g dietary fiber, 1g sugar), 33g protein