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Title:   Fillet of Sole with Capers and Green Peppercorns

Nutrition facts

Serving Size 1 fillet (1/2 recipe)
Amount per serving
Calories 136 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 3g 5%
  Saturated Fat 0g 0%
Cholesterol 84mg 28%
Sodium 357mg 15%
Total Carbohydrates 2g 1%
  Dietary Fiber 3g
Protein 26g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Description:

Serves 2
Green peppercorns can be purchased dried or in small cans packed in brine. We like the dried better for this recipe, but either will do.
 
 
1tablespoon capers
 
1teaspoon green peppercorns
 
1/2teaspoon dill seed
 
2tablespoons fresh lemon juice
 
1fennel bulb (about 1 pound), sliced crosswise as thinly as possible
 
1/3cup finely chopped fresh dill
 
26-ounce portions fillet of sole, flounder, or striped bass
 
Salt
 
 1.   Heat oven to 400°. Combine capers, peppercorns, dill seed, and lemon juice in a small bowl. Set aside.
 
 2.   Fold two 24-inch lengths of parchment paper in half crosswise, cut into a half-heart shape, and open. On one half of one piece, arrange a quarter of the fennel slices 2 to 3 inches from the fold. Sprinkle a quarter of the peppercorn mixture and a quarter of the chopped dill on top; place one piece of fish over the fennel, and sprinkle with salt. Layer with another quarter of fennel slices, peppercorn mixture, and chopped dill.
 
 3.   Fold the other half of parchment along the crease, covering the ingredients. Make small overlapping folds to seal the edges, starting at the top of the heart.
 
 4.   Two inches from the end, twist the parchment twice, gently but firmly, to seal. The paper will puff during cooking, so make sure the seams are tightly sealed. Repeat process to make the second packet.
 
 5.   Place packets on a baking sheet; bake for 12 to 15 minutes. Remove from oven, open packets, and serve immediately.
 
  Per serving: 136 calories, 3 g fat, 84 mg cholesterol, 2 g carbohydrate, 357 mg sodium, 26 g protein, 3 g dietary fiber.
WW Points: 2
Cal: 136 ; Fat: 3 ; Fiber: 3


last edit by blozzom, 9/26/2006 11:43:43 AM

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Finfish and Shellfish Products   Meals, Entrees, and Sidedishes   RECIPES  

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