Sole en Papillote with Tomatoes and Olives |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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Delicately flavored sole is a dieter's BFF, with only 73 calories per 3-ounce fillet. Ingredients:
4 sole fillets (6 ounces each) |
1 tablespoon plus 4 teaspoons olive oil, divided |
3 cloves garlic, 2 thinly sliced, 1 halved |
1/8 teaspoon red pepper flakes |
1 cup grape tomatoes, halved |
2 tablespoons capers, drained |
8 large, pitted kalamata olives, quartered |
1/2 teaspoon kosher salt |
1/4 teaspoon freshly ground black pepper |
8 teaspoons dry white wine |
4 teaspoons unsalted butter |
8 fresh thyme sprigs |
4 slices (1/2-inch thick) ciabatta bread |
Directions:
1. Heat oven to 450°F. Fold four 15-inch-square pieces of parchment in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines; open. Place 1 fish fillet next to crease on each piece of parchment. In a small skillet, warm 1 tbsp oil over medium heat. Sauté sliced garlic and pepper flakes until garlic turns golden, 1 minute. Remove skillet from heat; stir in tomatoes, capers and olives. Sprinkle fish with salt and pepper. Divide tomato mixture among fish. Top each fillet with 2 teaspoon wine, 1 teaspoon butter and 2 thyme sprigs. Fold other half of parchment over fish. Starting at top of each parchment half-heart, make small, tight, overlapping folds along outside edge to seal packet; twist tail ends tightly to seal completely. Place packets on a large rimmed baking sheet; roast 8 minutes. Broil or toast ciabatta until golden; rub with garlic clove halves and brush with remaining 4 teaspoon oil. Transfer packets to plates. Slit tops with a knife; gently open. Serve 1 slice ciabatta with each packet.
2. Per serving: 396 calories, 16 g fat, 4 g saturated, 24 g carbohydrates, 1 g fiber, 36 g protein Nutritional analysis provided by Self
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