Citrus Sole Packets

Name: Citrus Sole Packets
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 237 milliliters julienned baby carrots; 1 celery stalk, thinly sliced; 1 Tbsp extra virgin olive oil; 1 juice and zest of orange; 8 slices to 12 thin slices of lemon; 4 servings Salt and pepper to taste; 4 Tbsps finely chopped scallions, divided; 680 grams packages frozen sole fillets, thawed and patted dry; 473 milliliters chopped swiss chard or kale

Citrus Sole Packets

Citrus Sole Packets is a gluten free, dairy free, and primal main course. This recipe serves 4. This recipe covers 23% of your daily requirements of vitamins and minerals. One portion of this dish contains roughly 22g of protein, 7g of fat, and a total of 179 calories. If you have scallions, juice of orange, extra virgin olive oil, and a few other ingredients on hand, you can make it. To use up the extra virgin olive oil you could follow this main course with the Peach Crisp: Healthy Crisp for Breakfast as a dessert. From preparation to the plate, this recipe takes approximately 45 minutes.

Instructions

Preheat oven to 450F.

Equipment you will use

Oven

Heat oil in a large saut pan and cook chard, carrots, celery and half of scallions until soft, about 8 minutes.

Ingredients you will need

Green Onions

Carrot

Celery

Swiss Chard

Cooking Oil

Equipment you will use

Frying Pan

Let cool slightly, then toss with orange juice and zest. Season to taste with salt and pepper and set aside.

Ingredients you will need

Salt And Pepper

Orange Juice

Cut a 2-foot length of parchment paper (or foil) and place on a sheet pan. Spoon about 2 tablespoons veggie mixture onto each fish fillet. Gently roll each fillet and secure with toothpicks. Arrange fillets on one half of the paper.

Ingredients you will need

Fish

Roll

Equipment you will use

Baking Paper

Toothpicks

Aluminum Foil

Frying Pan

Sprinkle with pepper, top with lemon slices and any remaining sauce. Fold paper in half and crimp edges until well sealed.

Ingredients you will need

Pepper

Lemon

Sauce

Bake 12 to 18 minutes until fish is opaque.

Ingredients you will need

Fish

Equipment you will use

Oven

Remove rolls and sprinkle with remaining scallions.

Ingredients you will need

Green Onions

Roll

Remove toothpicks.

Equipment you will use

Toothpicks

Serve.

Equipment

Ingredients

Servings:

237milliliters

julienned baby carrots 1

celery stalk, thinly sliced 1Tbsp

extra virgin olive oil 1

juice and zest of orange 8slices

to 12 thin slices of lemon 4servings

Salt and pepper to taste 4Tbsps

finely chopped scallions, divided 680grams

packages frozen sole fillets, thawed and patted dry 473milliliters

chopped swiss chard or kale

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try Menage a Trois Limelight Pinot Grigio. Reviewers quite like it with a 4.5 out of 5 star rating and a price of about 11 dollars per bottle.