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Baked Wild Sole and Veggies in Parchment

If you’ve ever wanted to wow dinner guests—or just treat yourself—without spending hours in the kitchen, this Baked Wild Sole and Veggies in Parchment recipe is your new best friend. Imagine lifting t...

Baked Wild Sole and Veggies in Parchment
Recipe Overview
Prep - min
Cook - min
Total -
Calories -

Ingredients

  • 4 oz cremini (baby bella) mushrooms ((thinly sliced))
  • 1 red onion ((thinly sliced))
  • ½ lb Brussels sprouts (purple if you can find them) ((shredded or finely chopped))
  • 1 cup grape tomatoes ((halved))
  • ½ cup kalamata olives ((pitted))
  • ½ tsp sea salt
  • 1 tsp freshly ground black pepper
  • ¼ cup dry white wine
  • 2 tbsp extra-virgin olive oil
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • Juice of ½ lemon
  • 4 (4- to 6-ounce) wild-caught sole or sustainable white-fleshed fish fillets
  • 1 lemon ((cut into wedges to serve on the side))

Instructions

  1. 1
    Preheat your oven to 375°F. Cut four 12 by 16-inch rectangles of parchment paper. Fold each in half lengthwise to make four 12 by 8-inch rectangles, then open them back up.
  2. 2
    In a large bowl, combine mushrooms, onion, Brussels sprouts, tomatoes, and olives. Season with salt and pepper. Divide the vegetables evenly among the parchment rectangles, piling them on one half of the paper, close to the crease.
  3. 3
    In a small bowl, whisk together white wine, olive oil, lemon juice, cumin, and coriander. Lay 1 portion of fish onto each bed of veggies and spoon the mixture over everything. Carefully seal the parchment by crimping and folding the edges to form a half-moon pouch.
  4. 4
    Place the pouches on a baking sheet and bake until the veggies are tender and the fish flakes easily when prodded (open one pouch slightly to check), about 10–12 minutes.
  5. 5
    Serve the pouches on individual plates—or transfer the contents carefully to plates. Don’t forget the lemon wedges for that extra pop of brightness!
Note: Adjust spices to taste. Enjoy your meal!
About the Chef
Mareya Ibrahim

The Fit Foodie

Award-winning chef, author, and nutrition expert dedicated to proving that healthy food can be irresistible.

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