Sole in Paper with Tomatoes and Zucchini
Servings: 4
Ingredients
1 Piece of Parchment Paper
14″
Sole fillets
2
Olive Oil
1 tbsp. (15mL)
Cherry Tomatos
8
Fresh Thyme
A Few Sprigs
Zucchini or any thinly sliced veg of your choice
10-15 thin slices
Lemon Juice
A Squeeze
Salt/pepper
To Taste
Nutritional Values
| Calories | 115 |
| Fat | 5g |
| Protein | 15g |
| Carbs | 2g |
| Sugar | 3g |
| Fiber | 1g |
| Sodium | 141mg |
Instructions
- Lay out your zucchini slices in the middle of your parchment paper, the same size as your fish
- Lay your two fillets over top of your Zucchini or chosen vegetable
- Give a nice drizzle of olive oil, and add your tomatoes, thyme, and a little salt and pepper to taste
- Finish with a squeeze of lemon juice.
- Fold your paper in half and use a fold and press method to seal up your paper all the way around. This is much like you would make a hand pie.
- Give a twist at the end and fold the end piece in on top of itself. Be sure to watch the video for the folding technique.
- Place on a baking sheet with a rim and Bake at 400 for 10 minutes, let sit for another 5 before opening your meal.
Note: if you like you can always add a ½ cup of cooked rice of your choice to make this a complete meal.
Recipe created by Chef Lori McCarthy
Substitutions: Flounder, Hake, Redfish
