| Level: | Intermediate |
| Total: | 47 min |
| Prep: | 20 min |
| Inactive: | 15 min |
| Cook: | 12 min |
| Yield: | 4 servings |
Ingredients
- 1/2 red onion, julienned
- 1 zucchini, julienned
- 1 large carrot, julienned
- 1 clove garlic, minced
- 1 tablespoon extra-virgin olive oil
- Kosher salt and freshly ground black pepper
- 4 (4-ounce) sole fillets, hake, flounder or other white fish
- 1 lemon, thinly sliced, seeds removed
- 8 sprigs fresh thyme
- 4 pats butter
- 1/4 cup white wine
Instructions
- Preheat oven to 375 degrees F.
- In a bowl, mix together the onion, zucchini, carrot and garlic. Adds the oil, season with salt and pepper, to taste, and toss to combine. Put each fish fillet in a large square of parchment paper and season with salt and pepper, to taste. Arrange the vegetables on top, dividing evenly. Top the vegetables with 2 lemon slices, 2 sprigs thyme, a pat of butter and 1 tablespoon white wine, layering in order. Fold the parchment paper around the edges tightly in 1/4-inch folds to create a half moon shape. Make sure you press as you crimp and fold to seal the packets well, otherwise the steam will escape. Arrange the packets on a baking sheet. Bake until the fish is cooked through, about 12 minutes, depending on the thickness of the fish. To serve, cut open the packets and serve directly in the parchment on a plate or remove the fish to the plate using a spatula, being sure you don’t leave the juices behind.
Nutrition Facts
| Serving Size | 1 of 4 servings |
| Calories | 222 |
| Total Fat | 10 g |
| Saturated Fat | 4 g |
| Carbohydrates | 9 g |
| Dietary Fiber | 3 g |
| Sugar | 3 g |
| Protein | 24 g |
| Cholesterol | 67 mg |
| Sodium | 561 mg |
Reviews
Excellent! Very easy, healthy ( low calorie dinner) I do use 2 two carrots, and add 2 stalks celery julienned, and a sprinkle of dill weed.. I’ve even prepared thin ( pounded) chicken breasts with excellent results. Thank you Melissa!
Delectable!!! Hand julienning takes a little practice for beginners but besides that this is an easy fancy dish that everyone I served it to loved! Will be adding this to my go to dinners don’t forget something to sop up all the juices!
Fantastic, easy and a wonderful presentation! We went by recipe exactly and only change may be a dash of red pepper before baking. Yum!
Excellent recipe.my family loves it!
This recipe was very good and fast. Will cook this again. I used flounder but will try sole next. Highly recommend.
Really fresh and bright flavors… served with jasmine rice !
I made this with Red Snapper…very light and pretty. Next time I will bump up the herbs and seasoning. It was a tad bland.
Came out perfect i love the other reviewer mentioning hard bread for the broth.i used cod instead of sole.
Excellent, easy recipe. I made this using Mahi Mahi and it worked extremely well. I did bake it a little longer due to pieces of Mahi being slightly thick. I also added roughly two tablespoons of mixed whole olives and two tables spoons of drained capers. They worked well and we really enjoyed the extra flavor the olives and capers brought. As another reader suggested I served it with the Wild Rice with Roasted Grapes recipe from Fine Cooking and it was a great compliment.
Easy and tasty!