Thai Sole and Vegetables

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  • Makes: 4 servings
  • Serving Size: 1 piece fish with about 1/2 cup vegetables
  • Prep: 30 mins
  • Bake: 15 mins 400°F

Thai Sole and Vegetables

Directions

  1. Preheat oven to 400 degrees F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside.
  2. Tear off four 20x12-inch pieces of parchment paper; fold each piece in half crosswise and crease. Unfold paper and lay flat. On half of each parchment piece, arrange beans, sweet peppers, and onion. Sprinkle each with some of the crushed red pepper and garlic. Top each with a piece of fish. Drizzle with canola oil. Sprinkle with lemon peel. To make packets, fold paper over fish and vegetables. To seal packets, fold each of the open sides over 1/2 inch, then fold over again 1/2 inch.
  3. Place packets on a large baking sheet. Bake about 15 minutes or until fish flakes easily when tested with a fork. (Carefully open the packets to test doneness.) If desired, sprinkle with basil just before serving.
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Nutrition Facts (Thai Sole and Vegetables)

  • Per serving:
  • 157 kcal cal.,
  • 4 g fat
  • (0 g sat. fat,
  • 1 g polyunsaturated fat,
  • 2 g monounsatured fat),
  • 52 mg chol.,
  • 95 mg sodium,
  • 10 g carb.,
  • 4 g fiber,
  • 4 g sugar,
  • 21 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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