Sole en Papillote with Vegetables

Skinless sole fillets baked in parchment with leeks and wine, served alongside buttery sautéed carrots and baby leeks.

Healthy Dinner Fish Seafood French Low Carb

Estimated Nutrition

Calories

391.2

kcal / serving

782.4 kcal total

Carbs

9.3g

per serving

18.5 g total

Fat

27.2g

per serving

54.3 g total

Protein

21.3g

per serving

42.6 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

Butter

dotted over fish

Butter

for frying vegetables

Fruits

piece

Lemon

sliced

Liquids

White Wine

for vegetables

tbsp

Water

NutsSeeds

bunch

Chive

small handful, roughly chopped

Salt

to taste

Black Pepper

freshly ground

tsp

Coriander Seed

tsp

Parsley

freshly chopped

tsp

Thyme

fresh leaves

OilsFats

Olive Oil

Seafood

piece

Sole

fillets, skinned

Vegetables

piece

Leek

baby leeks, very finely chopped

110

Carrot

Chantenay or small, tops trimmed, halved lengthways

Method

Place each sole fillet onto greaseproof paper and top with leeks, wine, butter, lemon, chives, and seasoning.

Add 30ml of water and simmer for 2-3 minutes until vegetables are tender before stirring in herbs.

Add coriander seeds and white wine and simmer to reduce slightly.

Preheat the oven to 200°C.

Serve the fish parcels on plates alongside the vegetables.

Heat oil and butter in a pan and fry the carrots and leeks for 2-3 minutes.

Seal the paper into two parcels and bake on a tray for 10-12 minutes until cooked.