Sole with Vegetables and Dijon Dill Sauce
A citrusy aroma will fill your kitchen as fish fillets and a variety of vegetables bake in foil packets. Spoon on the sauce and enjoy!
Recipe information
Yield
Serves 4; 3 ounces fish, 1/2 cup vegetables, and 2 tablespoons sauce per serving
Ingredients
Sauce
Preparation
Step 1
Preheat the oven to 400°F.
Step 2
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the leeks, mushrooms, carrot, and bell pepper for 2 to 3 minutes, or until the carrot slices are tender-crisp, stirring occasionally.
Step 3
Stir in the sugar snap peas and bouillon granules. Remove from the heat.
Step 4
Meanwhile, lightly spray four 12-inch square pieces of aluminum foil with cooking spray. Arrange 2 slices of lemon and 2 slices of lime in a single layer in the middle of each piece of foil. Place a fillet on the citrus slices on each piece of foil. Sprinkle with the marjoram and pepper. Using your fingertips, gently press the seasonings so they adhere to the fish. Spoon about 1/2 cup of the leek mixture onto each fillet. Seal the foil tightly. Transfer the packets with the smooth side down to a baking sheet.
Step 5
Bake for 20 minutes. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns). If the fish is cooked to the desired doneness, carefully open the remaining packets and serve. If the fish isn’t cooked enough, continue baking for about 2 minutes. Transfer the packets to plates.
Step 6
Meanwhile, in a small bowl, whisk together the sauce ingredients. (The sauce can be made ahead and refrigerated for up to four days.) If desired, heat the sauce in a small saucepan over low heat for 1 to 2 minutes, or until heated through, stirring occasionally. If you prefer, put the sauce in a small microwaveable bowl. Microwave, covered and vented, on 100 percent power (high) for 30 to 45 seconds, stirring once halfway through. Spoon about 2 tablespoons sauce over each serving.
Nutrition Information
Step 7
(Per serving)
Step 8
Calories: 185
Step 9
Total fat: 3.0g
Step 10
Saturated: 0.5g
Step 11
Trans: 0.0g
Step 12
Polyunsaturated: 1.0g
Step 13
Monounsaturated: 1.0g
Step 14
Cholesterol: 54mg
Step 15
Sodium: 206mg
Step 16
Carbohydrates: 16g
Step 17
Fiber: 3g
Step 18
Sugars: 8g
Step 19
Protein: 24g
Step 20
Calcium: 136mg
Step 21
Potassium: 727mg
Dietary Exchanges
Step 22
2 vegetable
Step 23
1/2 other carbohydrate
Step 24
3 very lean meat
