Sole and Vegetable Papillote
Today's recipe is an excellent cooking trick for preparing a steamed dish using the papillote technique. This method involves cooking food in its own juices, preserving its aroma, flavor, texture, and nutrients. Vegetables become tender and flavorful without losing their vitamins. The papillote technique is simple and involves wrapping food in parchment paper or aluminum foil and baking it at a moderate temperature. This recipe for Sole and Vegetable Papillote is a delicious and healthy...
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Ingredients
Main Ingredients
fillet sole6
red bell pepper1
onions2
carrots2
corn kernels1cup
zucchini1
cherry tomatoes150g
mushrooms100g
lemon1
glass white wine1/2
assorted fresh herbs1bundle
salt1dash
pepper1dash
Nutrition (per serving)
Calories
31.4kcal (1.57%)
Protein
1.3g (2.6%)
Carbs
6.7g (2.44%)
Sugars
1.7g (3.4%)
Healthy Fat
0.2g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
How to make Sole and Vegetable Papillote
Prepare the vegetables
- Step 1
Peel the onions and slice them thinly.
- Step 2
Remove the seeds from the red bell pepper and slice it thinly.
- Step 3
Peel the carrots and cut them into sticks.
- Step 4
Dice the zucchini.
- Step 5
Halve the cherry tomatoes and mushrooms.
- Step 6
Add the corn kernels to the mix.
Assemble the papillote
- Step 1
Cut rectangles of parchment paper. In the center of each rectangle, place a portion of the vegetable mixture and one sole fillet.
- Step 2
Lift the edges of the parchment paper to create a sort of bowl.
Add the finishing touches
- Step 1
Top with more vegetables.
- Step 2
Season with salt and pepper.
- Step 3
Drizzle with the juice of the lemon mixed with the white wine.
- Step 4
Sprinkle with the fresh herbs.
Seal the papillote
- Step 1
Close the edges tightly to prevent the cooking juices from spilling out.
Cook
- Step 1
Place the papillotes on a baking tray.
- Step 2
Bake in a preheated oven at approximately 240°C (464°F) until the fish and vegetables are cooked through.
Nutrition (per serving)
Nutrition (per serving)
Calories
31.4kcal (1.57%)
Protein
1.3g (2.6%)
Carbs
6.7g (2.44%)
Sugars
1.7g (3.4%)
Healthy Fat
0.2g
Unhealthy Fat
0.1g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure all vegetables are cut to a similar size to ensure even cooking.
Use fresh herbs like parsley, dill, or thyme for the best flavor.
If parchment paper is unavailable, aluminum foil can be used as a substitute.
Serve the papillote directly on the plate for a dramatic presentation.
Pair the dish with a side of white rice or quinoa for a complete meal.
FAQS
What is the papillote technique?
The papillote technique involves wrapping food in parchment paper or aluminum foil and cooking it in its own juices, preserving its flavor, aroma, and nutrients.
Can I use other types of fish?
Yes, you can substitute sole with other white fish like cod, haddock, or tilapia.
What can I use instead of parchment paper?
You can use aluminum foil or even large vegetable leaves like banana leaves as a substitute for parchment paper.
How do I know when the papillote is done cooking?
The papillote is done when the fish is opaque and flakes easily with a fork, and the vegetables are tender.
Can I prepare the papillote in advance?
Yes, you can assemble the papillotes a few hours ahead and store them in the refrigerator until ready to bake.
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