Ingredients for Simply Sole
- Sole Fillets
- 1/2 cup sliced tomatoes (adjust as needed)
- Red Onions
Cook Smarter with Sous, Your Kitchen Companion
Missing an ingredient for this Simply Sole? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.
How to Make Simply Sole
- **Prepare the Yogurt Dressing:** In a small bowl, whisk together 2 tablespoons low-fat plain yogurt, 1 teaspoon extra virgin olive oil, 1/2 teaspoon lemon pepper, 1 teaspoon dried basil, and 1 tablespoon chopped fresh parsley. Refrigerate for at least 30 minutes to allow flavors to meld.
- **Preheat Oven & Prep Foil:** Preheat oven to 450°F (230°C). Cut enough aluminum foil to create individual packets for each fish fillet, ensuring sufficient space for expansion. Double the foil if doubling the recipe.
- **Assemble the Fish Packets:** Place each sole fillet in a separate aluminum foil packet. Optionally, add 1 tablespoon of yogurt dressing to the bottom of each packet.
- **Top with Flavor:** Spoon the remaining yogurt dressing evenly over each fish fillet. Top with 1/4 cup sliced tomatoes and 1/4 cup sliced onions per fillet.
- **Bake to Perfection:** Seal the foil packets tightly, crimping the edges to create a steamy environment. Bake for 5-7 minutes for fresh sole fillets and 10-12 minutes for frozen fillets, or until the fish is cooked through and flakes easily with a fork. Cooking time may vary depending on the thickness of the fillets.
- **Serve & Enjoy:** Carefully open the foil packets (be cautious of steam!), and serve immediately.
Nutrition Information (Approximate per serving)
Sodium
20 g
Sugar
8g
Fat
3g
Carbs
1g
