Thai Sole and Vegetables

Thai Sole and Vegetables
Prep Time:
30 mins
Bake Time:
15 mins
Total Time:
45 mins


  • 4 4-5 ounce fresh or frozen skinless sole or cod fillets

  • Parchment paper

  • 8 ounce fresh thin green beans, trimmed

  • 2 medium red sweet peppers, seeded and thinly sliced

  • 1 small onion, cut into thin wedges

  • ¼ - ½ teaspoon crushed red pepper

  • 4 cloves garlic, thinly sliced

  • 2 teaspoon canola oil

  • 1 ½ teaspoon finely shredded lemon peel

  • 2 tablespoon thinly sliced fresh basil (optional)


  1. Preheat oven to 400°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 (per serving)

157 Calories
4g Fat
10g Carbs
21g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 157
% Daily Value *
Total Fat 4g 5%
Cholesterol 52mg 17%
Sodium 95mg 4%
Total Carbohydrate 10g 4%
Total Sugars 4g
Protein 21g
Vitamin C 85.6mg 428%
Calcium 50.5mg 4%
Iron 1.8mg 10%
Potassium 668mg 14%
Folate, total 60.5mcg
Vitamin B-12 9.3mcg
Vitamin B-6 0.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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