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Sole En Papillote With Garden Vegetables

Diet.Chef's picture
Try out the easy-to-make Sole En Papillote With Garden Vegetables. Enjoy the side dish at any party and let us know how you liked it!
  Margarine 1 Tablespoon
  Sweet red pepper 1 Medium
  Carrots 2 Medium
  Broccoli flowerets 1⁄2 Cup (8 tbs)
  Garlic 1 Clove (5 gm)
  Sole fillets 1 Pound
  Lemon juice 2 Teaspoon
  Paprika 1⁄4 Teaspoon
  Pepper 1⁄8 Teaspoon

Place margarine in a 1-quart casserole.
Microwave at HIGH for 20 seconds or until melred.
Add red pepper, carrots, broccoli, and garlic; cover and microwave at HIGH for 2 to 3 minutes or until crisp render, stirring once; set aside.
Cur four 16- x 12-inch pieces of parchment paper; cut each into a large heatt shape.
Fold in half; open out flat.
Place a filler along center fold on each sheer of paper.
Sprinkle fillers with lemon juice, paprika, and pepper.
Top each filler with equal amounts of vegetable mixture.
Fold paper edges over to seal securely.
Place 2 pouches on a microwave safe 12-inch platter.
Microwave at HIGH for 3 to 4 minutes; set aside.
Repeat with remaining pouches.
Transfer pouches to serving plates.
Cut openings in pouches before serving.

Recipe Summary

Difficulty Level: 
Side Dish

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Average: 4.2 (13 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 633 Calories from Fat 164

% Daily Value*

Total Fat 18 g28.4%

Saturated Fat 3.5 g17.7%

Trans Fat 0 g

Cholesterol 217.7 mg72.6%

Sodium 477.3 mg19.9%

Total Carbohydrates 25 g8.3%

Dietary Fiber 6.7 g26.8%

Sugars 11.5 g

Protein 90 g179%

Vitamin A 535% Vitamin C 360.8%

Calcium 16% Iron 18%

*Based on a 2000 Calorie diet

Sole En Papillote With Garden Vegetables Recipe