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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The smell and taste of things remain poised a long time, like souls, ready to remind us.....?"
-Marcel Proust, Author

The refrigerator light goes on...

This is a fantastic way to cook fish. You can use almost any combination of fish filet, vegetables, liquid and herb or spice along with the light spread. It makes both an easy weeknight meal as well as a weekend dinner party dish.


 

Sole in Parchment with Vegetables and Mushroom Sauce

Servings: 2 | Serving size: 4 ounces fish with vegetables

Cooking Time: 30 Minutes

This recipe can be multiplied or divided by 2, but does not keep well.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version or Brown Rice

Ingredients

  • 1/2 ounces dried porcini mushrooms
  • 4 2-ounce sole filets
  • 4 asparagus spears
  • 1/4 tsp salt
  • 1/2 large carrot (peeled and cut matchstick)
  • 1/4 small red bell pepper (cut matchstick)
  • 8 medium crimini mushrooms (sliced)
  • 1/4 cup dry white wine
  • 4 tsp unsalted butter
  • 2 sheets parchment paper (15 inches x 24 inches)

Place the dried porcini in a mini chopper or blender and blend on high until the mushrooms are powdered.

Slice the asparagus lengthwise and then cut the spears into quarters (each spear will end up with eight pieces)

Preheat the oven to 400F.

Fold the parchment so that it is almost a square (15 inches x 12 inches). Starting at one end of the folded edge cut a half of a heart shape in such a way that when the parchment is opened it is in the shape of a heart.

Rinse the sole filets in cold water and pat dry. Put two sole filets on each parchment paper. Center the filets on one side of the cut heart so that the other side will fold over the top of the filets easily. Do not let the filets overlap too much.

Sprinkle 1/8 tsp. of the salt over each of the pairs of sole filets.

Sprinkle 1 tablespoon of the porcini dust over each of the pairs of sole filets.

Scatter the carrots, red peppers, sliced mushrooms and asparagus over the fish evenly.

Sprinkle 2 tablespoons of wine over each pair of filets. Dot the top of each with teaspoons of Promise Buttery Spread.

Close the parchment paper by rolling the edge inward starting at the point of the heart and working around to the base of the heart. The parchment pouch with the fish inside will be in the shape of a large half circle.

Remove each pouch to a plate and let stand 30 seconds before cutting the pouch open. There will be some hot steam that escapes when the parchment is cut (be careful).

Nutrition Facts

Serving size: 1 cup

Servings: 4

Amount Per Serving

Calories 235 Calories from Fat 71
  % Daily Value
Total Fat 8g 12%
    Saturated Fat 2g 11%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 54mg 18%
Sodium 462mg 19%
Total Carbohydrates 12g 4%
    Dietary Fiber 3g 11%
    Sugars 5g
Protein 24g
Vitamin A 83% Vitamin C 55%
Calcium 5% Iron 9%
Vitamin K 22mcg Potassium 945mg
Magnesium 61 mg