Fish In Paper
|Sole fillet||1 Pound (4 Pieces)|
|Freshly ground black pepper||1⁄2 Teaspoon|
|Special oil||3 Tablespoon|
|Grated onion||2 Tablespoon|
|Minced parsley||2 Tablespoon|
|Dry white wine||4 Tablespoon|
Season the fish with the salt and pepper.
Cut 4 pieces of aluminum foil large enough to wrap the fillets.
Brush one side of the foil with a little oil.
Place a fillet in the center of each piece; sprinkle with the onions, parsley, wine and remaining oil.
Bring the foil up over the top of the fish and double-fold the edges to make a tight package.
Bring the ends up and fold over.
Arrange the packages on a baking sheet.
Bake in a preheated 425° oven 25 minutes.
Carefully open one package and test fish with a fork; if it flakes easily, it is done.
If not, bake it a few more minutes.
Serve in the foil.
Calories 222 Calories from Fat 112
% Daily Value*
Total Fat 13 g19.5%
Saturated Fat 1.8 g9%
Trans Fat 0 g
Cholesterol 54.4 mg18.1%
Sodium 581.9 mg24.2%
Total Carbohydrates 2 g0.7%
Dietary Fiber 0.54 g2.2%
Sugars 0.5 g
Protein 22 g43.5%
Vitamin A 13.4% Vitamin C 21%
Calcium 3.7% Iron 6.2%
*Based on a 2000 Calorie diet