Recipe - Orange-Ginger Sole

If you're looking for a quick and easy low fat supper with almost no clean-up, this orange-ginger sole dish is for you. Foil-packet cooking essentially steams the food, so no oil is needed. Open the packets carefully as the steam will be very hot.

Prep Time : 10min
Cook Time : 15min
Type of Prep : Bake
Cuisine : U.S. Regional
Occasion : Fall, Family Dinner, Spring, Summer

INGREDIENTS:

* 4 5-ounce sole fillets
* 1 medium zucchini, julienned
* 1 medium carrot, julienned
* 1/2 sweet onion, thinly sliced
* 1 tbsp freshly grated ginger
* 1/4 cup orange juice
* 1 tbsp orange zest

PREPARATION:

Preheat oven to 450 degrees.

Tear off 4 sheets of 12" X 18" foil wrap.

Lay one sole fillet on each sheet. Top each piece of fish with an equal amount of zucchini, carrot, onion and ginger. Add orange juice and zest to each packet. Bring up sides of foil and turn over at the top. Seal edges, leaving enough room for air to circulate. Place fish packets on a cookie sheet and bake for 15 minutes.

Serve with Jasmine or whole grain rice.

Be careful when unsealing foil packets. The steam will be very hot.

Serves 4.

Per Serving: Calories 167, Calories from Fat 17, Total Fat 1.9g (sat 0.4g), Cholesterol 70mg, Sodium 133mg, Carbohydrate 9.4g, Fiber 2.4g, Protein 28.1g