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Ingredients

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Sole and Vegetables Baked in Parchment Paper

Sole and Vegetables Baked in Parchment Paper

25 min., ready in 1 hr 10 min.
Time:
590
calories
Calories:
Health Score:
93 / 100
Ingredientsfor  
Ingredients
2 bunches small carrots (with green parts)
salt
1 stalk Leeks
1 organic lemon
8 Sole fillet
4 sprigs thyme
8 Leeks
8 cloves
4 Tbsps melted butter
freshly ground peppers
How healthy are the main ingredients?
carrotLeekthymesaltlemonLeek
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Preparation
1.

Peel carrots and trim, leaving a bit of green stems intact. Blanch in salted boiling water for about 5 minutes, drain. Cut leek into small rings and rinse thoroughly in a colander.

2.

Rinse lemon in hot water and cut into thin slices. Rinse sole fillets and pat dry. Rinse thyme and chives.

3.

 Lay parchment greaseproof paper on the work surface. Arrange leek, carrots and fish fillets on top. Spread with thyme, chives, lemon slices and cloves. Drizzle melted butter over and season with salt and pepper. Fold in paper and seal tightly. Bake in preheated oven at 160°C (approximately 325°F)for about 40 minutes. Remove from oven and open paper carefully. Serve. 

 

 

Nutritional values
1 each contains
(Percentage of daily recommendation)
Calorie590 cal.(28 %)
Protein67 g(68 %)
Fat19 g(16 %)
Carbohydrates36 g(24 %)
Sugar added0 g(0 %)
Roughage20.3 g(68 %)
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