Sole with Vegetables and Dijon Dill Sauce Recipe

Name: Sole with Vegetables and Dijon Dill Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 teaspoon olive oil; 2 medium leeks (white part only), thinly sliced (about 1/3 cup); 4 ounces medium cremini (brown) or button mushrooms, quartered; 1 medium carrot, thinly sliced; 1/2 medium red bell pepper, thinly sliced; 1 cup fresh or frozen sugar snap peas, trimmed if fresh; 1/2 teaspoon very low sodium chicken bouillon granules; Cooking spray; 1 small lemon, cut into 8 slices and seeded; 1 small lime, cut into 8 slices and seeded; 4 sole or other mild white fish fillets (about 4 ounces each), rinsed and patted dry; 1 teaspoon dried marjoram or dried oregano, crumbled; 1/4 teaspoon pepper; 1/2 cup fat-free plain yogurt; 1 tablespoon Dijon mustard (lowest sodium available); 1 teaspoon snipped fresh dillweed or 1/4 teaspoon dried, crumbled; 1/2 teaspoon grated lemon zest; 1 teaspoon fresh lemon juice; 1/2 teaspoon sugar

Servings: persons

1 teaspoon olive oil
2 medium leeks (white part only), thinly sliced (about 1/3 cup)
4 ounces medium cremini (brown) or button mushrooms, quartered
1 medium carrot, thinly sliced
1/2 medium red bell pepper, thinly sliced
1 cup fresh or frozen sugar snap peas, trimmed if fresh
1/2 teaspoon very low sodium chicken bouillon granules
Cooking spray
1 small lemon, cut into 8 slices and seeded
1 small lime, cut into 8 slices and seeded
4 sole or other mild white fish fillets (about 4 ounces each), rinsed and patted dry
1 teaspoon dried marjoram or dried oregano, crumbled
1/4 teaspoon pepper
1/2 cup fat-free plain yogurt
1 tablespoon Dijon mustard (lowest sodium available)
1 teaspoon snipped fresh dillweed or 1/4 teaspoon dried, crumbled
1/2 teaspoon grated lemon zest
1 teaspoon fresh lemon juice
1/2 teaspoon sugar

1
Preheat the oven to 400F.
2
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom.
3
Cook the leeks, mushrooms, carrot, and bell pepper for 2 to 3 minutes, or until the carrot slices are tender-crisp, stirring occasionally.
4
Stir in the sugar snap peas and bouillon granules.
5
Remove from the heat.
6
Meanwhile, lightly spray four 12-inch square pieces of aluminum foil with cooking spray.
7
Arrange 2 slices of lemon and 2 slices of lime in a single layer in the middle of each piece of foil.
8
Place a fillet on the citrus slices on each piece of foil.
9
Sprinkle with the marjoram and pepper.
10
Using your fingertips, gently press the seasonings so they adhere to the fish.
11
Spoon about 1/2 cup of the leek mixture onto each fillet.
12
Seal the foil tightly.
13
Transfer the packets with the smooth side down to a baking sheet.
14
Bake for 20 minutes.
15
Using the tines of a fork, carefully open a packet away from you (to prevent steam burns).
16
If the fish is cooked to the desired doneness, carefully open the remaining packets and serve.
17
If the fish isnt cooked enough, continue baking for about 2 minutes.
18
Transfer the packets to plates.
19
Meanwhile, in a small bowl, whisk together the sauce ingredients.
20
(The sauce can be made ahead and refrigerated for up to four days.)
21
If desired, heat the sauce in a small saucepan over low heat for 1 to 2 minutes, or until heated through, stirring occasionally.
22
If you prefer, put the sauce in a small microwaveable bowl.
23
Microwave, covered and vented, on 100 percent power (high) for 30 to 45 seconds, stirring once halfway through.
24
Spoon about 2 tablespoons sauce over each serving.
25
(Per serving)
26
Calories: 185
27
Total fat: 3.0g
28
Saturated: 0.5g
29
Trans: 0.0g
30
Polyunsaturated: 1.0g
31
Monounsaturated: 1.0g
32
Cholesterol: 54mg
33
Sodium: 206mg
34
Carbohydrates: 16g
35
Fiber: 3g
36
Sugars: 8g
37
Protein: 24g
38
Calcium: 136mg
39
Potassium: 727mg
40
2 vegetable
41
1/2 other carbohydrate
42
3 very lean meat

259

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 19 ingredients. The key ingredients include: 1 teaspoon olive oil, 2 medium leeks (white part only), thinly sliced (about 1/3 cup), 4 ounces medium cremini (brown) or button mushrooms, quartered, 1 medium carrot, thinly sliced, and more.

Yes, Sole with Vegetables and Dijon Dill Sauce falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Sole with Vegetables and Dijon Dill Sauce

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