Fish En Papillote
|Skinless sole fillets/Flounder fillets||12 Ounce (Fresh / Frozen, About 1/2 Inch Thick)|
|Carrots||2 Medium, cut into julienne strips to make 1 cup|
|Dijon style mustard||1 Tablespoon|
|Lemon pepper seasoning||1⁄4 Teaspoon|
|Thinly sliced leeks||2⁄3 Cup (10.67 tbs) (2 Medium Size)|
Thaw fish, if frozen.
Cut fish into 4 equal portions.
Rinse; pat dry with paper towels.
In a small covered saucepan cook the carrots in a small amount of boiling water about 4 minutes or till nearly tender.
To assemble each package, fold each piece of parchment paper in half crosswise.
From each, cut out a half-heart shape 6 inches longer and 2 inches wider than the fish.
Open each heart-shape piece of paper.
Place a fish portion on the right half of each heart, tucking under any thin edges of the fish.
In a small mixing bowl stir together mustard, honey and lemon-pepper seasoning.
Spread mustard mixture over fish portions.
Top with the carrots and leeks.
Fold left half of each heart over the fish, matching edges.
Starting at the top of each heart, seal the packages by folding the edges together in a double fold.
Fold only a small section at a time to ensure a tight seal.
Then twist the tip of each heart to seal the packages.
Place the packages on an ungreased baking sheet.
Bake in a 450° oven for for 12 to 15 minutes or just till fish begins to flake easily and the paper puffs up (carefully open paper to check doneness).
Serving size: Complete recipe
Calories 434 Calories from Fat 40
% Daily Value*
Total Fat 6 g9.3%
Saturated Fat 1 g5.2%
Trans Fat 0 g
Cholesterol 163.3 mg54.4%
Sodium 908 mg37.8%
Total Carbohydrates 22 g7.4%
Dietary Fiber 4.5 g18%
Sugars 10.1 g
Protein 66 g132.3%
Vitamin A 429.6% Vitamin C 33.5%
Calcium 13.7% Iron 15.8%
*Based on a 2000 Calorie diet