sole en papillote with brown rice and asparagus parmesean zucchini

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 tbsp
No 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.