Sole En Papillote With Garden Vegetables
|Sweet red pepper||1 Medium|
|Broccoli flowerets||1⁄2 Cup (8 tbs)|
|Garlic||1 Clove (5 gm)|
|Sole fillets||1 Pound|
|Lemon juice||2 Teaspoon|
Place margarine in a 1-quart casserole.
Microwave at HIGH for 20 seconds or until melred.
Add red pepper, carrots, broccoli, and garlic; cover and microwave at HIGH for 2 to 3 minutes or until crisp render, stirring once; set aside.
Cur four 16- x 12-inch pieces of parchment paper; cut each into a large heatt shape.
Fold in half; open out flat.
Place a filler along center fold on each sheer of paper.
Sprinkle fillers with lemon juice, paprika, and pepper.
Top each filler with equal amounts of vegetable mixture.
Fold paper edges over to seal securely.
Place 2 pouches on a microwave safe 12-inch platter.
Microwave at HIGH for 3 to 4 minutes; set aside.
Repeat with remaining pouches.
Transfer pouches to serving plates.
Cut openings in pouches before serving.
Serving size: Complete recipe
Calories 633 Calories from Fat 164
% Daily Value*
Total Fat 18 g28.4%
Saturated Fat 3.5 g17.7%
Trans Fat 0 g
Cholesterol 217.7 mg72.6%
Sodium 477.3 mg19.9%
Total Carbohydrates 25 g8.3%
Dietary Fiber 6.7 g26.8%
Sugars 11.5 g
Protein 90 g179%
Vitamin A 535% Vitamin C 360.8%
Calcium 16% Iron 18%
*Based on a 2000 Calorie diet