Sole in a Bag with Courgettes, Black Olives and Wet Polenta

Steamed sole fillets prepared in parchment parcels with Mediterranean vegetables, served alongside a creamy, herb-infused wet polenta.

Healthy Fish Seafood Main Course Polenta

Estimated Nutrition

Calories

546.1

kcal / serving

2184.4 kcal total

Carbs

36.4g

per serving

145.4 g total

Fat

33.1g

per serving

132.2 g total

Protein

35.2g

per serving

140.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

Butter

to top fish

110

Double Cream

110

Milk

Parmesan

freshly grated

GrainsCereals

150

Polenta

Liquids

White Wine

400

Chicken Stock

NutsSeeds

bunch

Basil

fresh

sprig

Thyme

fresh

piece

Garlic

clove

piece

Peppercorn

whole

piece

Bay Leaf

OilsFats

tbsp

Olive Oil

Other

Black Olive

pitted and halved

Seafood

piece

Lemon Sole Fillet

skinned

Vegetables

piece

Spring Onion

thinly sliced

piece

Yellow Courgette

thinly sliced

piece

Green Courgette

thinly sliced

Method

Serve the hot fish parcels alongside the wet polenta.

Mix spring onions, courgettes, olives, basil, salt, pepper, and olive oil in a bowl.

Cut four 30cm squares of greaseproof paper or foil.

Divide vegetables into four piles on the paper and top each with three folded sole fillets.

Boil chicken stock, milk, cream, garlic, thyme, peppercorns, and bay leaf; infuse for one hour.

Strain stock, return to boil, add polenta, whisk for 20 minutes, then stir in parmesan.

Season fish with salt and pepper, add butter and wine, then seal the parcels tightly.

Preheat the oven to 180°C.

Heat parcels in a pan until they expand, then bake in the oven for 7 minutes.