Recipes and Cooking Thai Sole and Vegetables 3.0 (2) Add your rating & review By BHG Test Kitchen BHG Test Kitchen The Better Homes & Gardens Test Kitchen has been in continuous operation for nearly 100 years, developing and testing practical, reliable recipes that readers can enjoy at home. The Test Kitchen team includes culinary specialists, food stylists, registered and licensed nutritionists, and other experts with Bachelor of Science degrees in food science, food and nutrition, or culinary arts. Together, the team tests more than 2,500 recipes, produces more than 2,500 food images, and creates more than 1,000 food videos each year in the state-of-the-art test kitchen. Learn about BHG's Editorial Process Published on January 9, 2013 Print Rate It Share Share Tweet Pin Email Prep Time: 30 mins Bake Time: 15 mins Total Time: 45 mins Servings: 4 Jump to Nutrition Facts Ingredients 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) Directions Preheat oven to 400°F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside. 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. 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. Rate it Print Nutrition Facts (per serving) 157 Calories 4g Fat 10g Carbs 21g Protein Show Full Nutrition Label Hide Full Nutrition Label 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.