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Sole en Papillote with Vegetables

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

HealthyDinnerFishSeafoodFrenchLow Carb

Estimated Nutrition

Per Serving Total
Calories 391.2 kcals 782.4 kcals
Carbohydrates 9.3 grams 18.5 grams
Fat 27.2 grams 54.3 grams
Protein 21.3 grams 42.6 grams
Cook Time
15 mins
Produces
2 people
Allergies
Vegetarian
Vegan
Dairy Free
Gluten Free

Ingredients

Dairy
30
g
Butter
dotted over fish
15
g
Butter
for frying vegetables
Fruits
1
piece
Lemon
sliced
Liquids
15
ml
White Wine
30
ml
White Wine
for vegetables
2
tbsp
Water
NutsSeeds
1
bunch
Chives
small handful, roughly chopped
1
1
Salt
to taste
1
1
Black Pepper
freshly ground
2
tsp
Coriander Seeds
1
tsp
Parsley
freshly chopped
1
tsp
Thyme
fresh leaves
OilsFats
15
ml
Olive Oil
Seafood
2
piece
Sole
fillets, skinned
Vegetables
2
piece
Leek
baby leeks, very finely chopped
110
g
Carrot
Chantenay or small, tops trimmed, halved lengthways
4
piece
Leek
baby leeks, trimmed

Steps

  • Preheat the oven to 200°C.
  • Place each sole fillet onto greaseproof paper and top with leeks, wine, butter, lemon, chives, and seasoning.
  • Seal the paper into two parcels and bake on a tray for 10-12 minutes until cooked.
  • Heat oil and butter in a pan and fry the carrots and leeks for 2-3 minutes.
  • Add coriander seeds and white wine and simmer to reduce slightly.
  • Add 30ml of water and simmer for 2-3 minutes until vegetables are tender before stirring in herbs.
  • Serve the fish parcels on plates alongside the vegetables.