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Thai Sole and Vegetables

Makes: 4 servings
Serving size: 1 piece fish with about 1/2 cup vegetables
Prep 30 mins Bake 400°F 15 mins
Thai Sole and Vegetables
Ingredients
  • 4 4 - 5  ounces  fresh or frozen skinless sole or cod fillets
  •  Parchment paper
  • 8  ounces  fresh thin green beans, trimmed
  • 2  medium red sweet peppers, seeded and thinly sliced
  • 1  small onion, cut into thin wedges
  • 1/4 - 1/2  teaspoon  crushed red pepper
  • 4  cloves garlic, thinly sliced
  • 2  teaspoons  canola oil
  • 1 1/2  teaspoons  finely shredded lemon peel
  • 2  tablespoons  thinly sliced fresh basil (optional)
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.

Nutrition Facts (Thai Sole and Vegetables)
  • Servings Per Recipe 4,
  • cal. (kcal) 157,
  • Fat, total (g) 4,
  • chol. (mg) 52,
  • sat. fat (g) 0,
  • carb. (g) 10,
  • Monosaturated fat (g) 2,
  • Polyunsaturated fat (g) 1,
  • fiber (g) 4,
  • sugar (g) 4,
  • pro. (g) 21,
  • vit. A (IU) 2284,
  • vit. C (mg) 86,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 3,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (g) 60,
  • Cobalamin (Vit. B12) (g) 9,
  • sodium (mg) 95,
  • Potassium (mg) 668,
  • calcium (mg) 50,
  • iron (mg) 2,
  • Vegetables () 2,
  • Lean Meat () 3,
  • Carb Choice () 2,
  • Percent Daily Values are based on a 2,000 calorie diet

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