This Sole Fish Oven-Cooked in Parchment with Herbs and Lemon, is a light and elegant meal perfect for a healthy dinner. The parchment paper seals in the moisture, allowing the fresh thyme, basil, and lemon slices to flavor the fish as it cooks gently. Paired with steamed zucchini and carrots, this dish is simple, nutritious, and full of fresh, vibrant flavors.
Preparation Time
- Prep time: 15 minutes
- Cook time: 20 minutes
- Total time: 35 minutes
Ingredients (for four people)
For the Sole Fish
- 4 sole fillets (about 5-6 oz each, sogliola in Italian)
- 2 tablespoons olive oil
- Salt and pepper to taste
- 4 lemon slices
- 4 sprigs fresh thyme
- 4-6 fresh basil leaves
- 1 garlic clove, thinly sliced
- 4 sheets of parchment paper (large enough to wrap each fish)
For the Steamed Vegetables
- 2 medium zucchini, sliced into sticks
- 4 medium carrots, peeled and sliced into sticks
- 1 tablespoon olive oil (optional for drizzling after steaming)
- Salt and pepper to taste
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C).
Step 2: Prepare the Sole Fillets
Lay out four large sheets of parchment paper on your countertop. Place each sole fillet in the center of a sheet. Drizzle the fillets with olive oil and season them with salt and pepper. Top each fillet with a slice of lemon, a sprig of thyme, a few basil leaves, and some thinly sliced garlic.
Step 3: Wrap the Sole in Parchment
Fold the parchment paper over the fish, creating a sealed packet. Fold the edges tightly around the fish and twist the ends to ensure no steam escapes. Place the parchment-wrapped fish packets on a baking sheet.
Step 4: Bake the Fish
Place the baking sheet with the wrapped fish in the preheated oven and bake for 15-20 minutes, depending on the thickness of the fillets. The fish should be opaque and flake easily with a fork when done.
Step 5: Steam the Vegetables
While the fish is baking, bring a pot of water to a boil and set up a steamer basket. Place the zucchini and carrot sticks in the steamer basket, cover, and steam for 5-7 minutes or until the vegetables are tender but still slightly crisp. Once done, season with salt and pepper and drizzle with olive oil if desired.
Step 6: Serve the Dish
Carefully open the parchment paper packets (be cautious of the steam) and place the cooked sole fillets on plates. Serve the fish alongside the steamed zucchini and carrots, garnished with additional lemon wedges for squeezing.
Tips and Tricks
- Sealing the Parchment: Ensure the parchment is tightly sealed around the fish to prevent steam from escaping. This keeps the fish moist and full of flavor.
- Vegetable Variations: To complement the sole, add other steamed vegetables like asparagus, green beans, or broccoli.
- Additional Herbs: Add fresh herbs such as rosemary or dill for added flavor.
Serving Suggestions
- Serve with Quinoa or Couscous: For a more filling meal, serve the fish and vegetables with a side of quinoa or couscous to soak up the juices from the parchment-cooked fish.
- Crusty Bread: A slice of crusty bread works wonderfully to sop up any extra herb-infused olive oil and lemon sauce from the fish.
Wine Pairing
- General Wine Suggestion: A crisp Sauvignon Blanc or Chardonnay pairs well with the light, citrusy flavors of the fish and vegetables.
- Italian Wine: An Italian Vermentino or Pinot Grigio would be an excellent choice to complement the herb-infused sole and the bright lemon notes.
Nutritional Information (Per Serving)
- Calories: 360 kcal
- Protein: 32g
- Fat: 18g
- Carbohydrates: 10g
- Fiber: 4g
- Sugar: 5g
- Cholesterol: 75 mg
- Sodium: 320 mg
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free.
- Dairy-Free: This recipe is also dairy-free and perfect for those following a dairy-free diet.
About the Sole Fish Oven-Cooked in Parchment
This Sole Fish Oven-Cooked in Parchment is a delicate and healthy dish that highlights the natural flavors of sole and fresh herbs. Thyme and basil gently infuse the fish with aromatic oils while the parchment paper locks in moisture, producing a perfectly cooked, tender fillet. Paired with simple steamed zucchini and carrots, this meal is light yet satisfying, perfect for a nutritious dinner any night of the week.
Cultural Context
Cooking “en papillote” (в хартия, in Bulgarian), or in parchment paper, is a classic French technique that traps moisture and flavors inside the packet, allowing the ingredients to steam in their juices. Sole, known as sogliola in Italian, is a mild-flavored fish commonly used in Mediterranean and European cuisines. This method of cooking fish with fresh herbs and lemon is a timeless approach, often used along the coastal regions of Italy and France, where fresh fish and simple, natural flavors are celebrated.
