sole en papillote with brown rice and asparagus parmesean zucchini
- Number of Servings: 1
Ingredients
Sole (Raw), 100 gram(s) McCormick Perfect Pinch Italian (salt free) Seasoning, 3 tsp Lemon Juice 'Real Lemon' 100% juice, 3 tsp Dill weed, dried,1 tsp Pepper, black, 1 tbsp Carrot (raw), 1 serving Rice, Kraft Minute Whole Grain Brown Rice,1 cup Peas, frozen, 0.25 cup Asparagus, fresh, 1.5 cup Zucchini, 0.5 cup, sliced Grated Parmesean Cheese, 1 tbsp Caper, 0.25 tbspNo Salt potassium chloride salt substitute, 0.25 tsp
sear the sole and finely dice part of the carrot and julienne the other part of the carrot. combine the carrots, peas, rice, water and dash of salt substitute. bake in the oven for 20-30 minutes @ 400 degrees. after preparing the rice place the sole on the parchment paper with the jullened carrot and the blend the capers and lemon juice and drizzle over the sole. sprinkle the dill and pepper over the sole and close up the parchment paper and bake at 400 for 10-12 minutes. half then quarter the zucchini and sprinkle on the italian seasoning, pepper and salt substitute and grill til just tender and then sprinkle the cheese on and finish in the oven until cheese just melts and browns. trim the asparagus and add the salt substitute and lemon juice and broil until just tender. plate and serve
Serving Size: 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user BREEZZY1990.
Serving Size: 1 serving
Number of Servings: 1
Recipe submitted by SparkPeople user BREEZZY1990.
Nutritional Info Amount Per Serving
- Calories: 549.5
- Total Fat: 6.5 g
- Cholesterol: 53.0 mg
- Sodium: 420.4 mg
- Total Carbs: 97.6 g
- Dietary Fiber: 14.8 g
- Protein: 35.7 g
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