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Foil Baked Sole and Vegetables with Herb Butter Recipe
|Sole fillets||1 1⁄2 Pound|
|Scallions||4 , chopped|
|Carrot||1 Large, thinly sliced|
|Celery rib||1 , thinly sliced|
|Unsalted butter||1⁄3 Cup (5.33 tbs) (At Room Temperature)|
|Parsley||3 Tablespoon, chopped|
|Garlic||1 Clove (5 gm), minced|
|Black pepper||1⁄4 Teaspoon|
Calories 397 Calories from Fat 244
% Daily Value*
Total Fat 27 g42.2%
Saturated Fat 14.5 g72.4%
Trans Fat 0 g
Cholesterol 136.3 mg
Sodium 669 mg27.9%
Total Carbohydrates 16 g5.2%
Dietary Fiber 1.6 g6.3%
Sugars 6.3 g
Protein 23 g45.7%
Vitamin A 92.9% Vitamin C 33.2%
Calcium 8.8% Iron 7.3%
*Based on a 2000 Calorie diet
2. Place one fish fillet in the center of each sheet of foil. Dividing evenly, sprinkle the scallions, carrot, and celery on top of the fish.
3. In a small bowl, beat together the butter, parsley, garlic, tarragon, salt, and pepper. Divide the herb butter evenly among the 4 packets.
4. Bring two sides of foil together and fold over as you would to wrap a sandwich. Fold in the ends to seal the packets. Place the foil packets on a baking sheet and bake for 12 minutes, or until the fish is opaque throughout and just flakes when tested with a fork.
5. Transfer the fish and vegetables to individual dinner plates, being sure to pour any butter and juices from the packet on top of the fish.