Rolled Fillets of Sole

  • prep: 0 hr
  • cook: 0 hr
  • total: 0 hr
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  • Summary

    Baking fillet of sole en papillote (in parchment) keeps its delicate flavor intact. Here, fillets are topped with arugula and seasoned with salt and pepper. Then they are rolled, topped with oranges, and drizzled with orange juice and olive oil. Finally, the fish is wrapped in parchment paper and baked.

    Ingredients

    • 2 oranges
    • Four 6-ounce fillets of sole, skin removed
    • 1 bunch arugula (about 6 ounces), stems trimmed
    • 1 1/2 teaspoons coarse salt
    • 1/4 teaspoon freshly ground pepper
    • 2 tablespoons extra-virgin olive oil
    • 2 tablespoons chopped fresh oregano

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 128 % Daily Value *
    • Total Fat: 8 g 12.2%
    • Saturated Fat: 1 g 5.9%
    • Trans Fat: 0 g %
    • Cholesterol: 19 mg 6.38%
    • Sodium: 848 mg 35.33%
    • Calcium: 57 mg 5.71%
    • Potassium: 225 mg 6.42%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 1.25%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 9 g %
    • Dietary Fiber: 2 g 6.85%
    • Sugar: 6 g
    • Protein: 6 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 7.61%
    • Vitamin C 61.85%
    • Vitamin D 12.01%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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