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Sole en Papillote with Tomatoes and Olives

4.9

(28)

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Sole en Papillote with Tomatoes and OlivesSang An

Delicately flavored sole is a dieter's BFF, with only 73 calories per 3-ounce fillet.

Recipe information

  • Yield

    Makes 4 servings

Ingredients

Parchment paper
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

Preparation

  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.

Nutrition Per Serving

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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