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Mediterranean Sole

Name: Mediterranean Sole
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings.
Cuisine: Mediterranean
Ingredients: 1 pound sole fillets, cut into 4 portions; 1/4 teaspoon pepper; 1 medium lemon, sliced; 2 tablespoons dry white wine or chicken broth; 2 tablespoons olive oil, divided; 2 cups cherry tomatoes, halved; 1/2 cup Greek olives, halved; 1 tablespoon capers, drained; 1 tablespoon lemon juice; 2 garlic cloves, minced; 2 tablespoons minced fresh parsley

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Total Time

Prep/Total Time: 25 min.

Makes

4 servings

Updated: Mar. 01, 2023

This Mediterranean sole recipe may be simple, but it's also elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California

Mediterranean Sole Recipe photo by Taste of Home

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Ingredients

1 pound sole fillets, cut into 4 portions
1/4 teaspoon pepper
1 medium lemon, sliced
2 tablespoons dry white wine or chicken broth
2 tablespoons olive oil, divided
2 cups cherry tomatoes, halved
1/2 cup Greek olives, halved
1 tablespoon capers, drained
1 tablespoon lemon juice
2 garlic cloves, minced
2 tablespoons minced fresh parsley

Directions

Preheat oven to 400°. Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil.

In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil; spoon over fillets. Fold foil or parchment around fish, sealing tightly.
Place packets on a baking sheet. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.

Nutrition Facts

1 packet: 211 calories, 14g fat (2g saturated fat), 51mg cholesterol, 669mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 15g protein. Diabetic Exchanges: 3 lean meat, 3 fat, 1 vegetable.

Mediterranean Sole

Ingredients

Directions

Nutrition Facts

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