Foil-Packet Sole Fillets

Fondation OLO | Recette | Filet de sole en papillote à l’indienne
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A sole fillet recipe in foil with Indian flavors. A perfect spicy dish accompanied by green vegetables.

 

  • Servings: 4
  • Preparation time: 20 minutes
  • Cooking time: 25-30 minutes
  • Cost per serving: $1.67
  • Storage: 3 days in the fridge. Can’t be frozen.
  • Kitchen tools: Baking sheet, aluminium foil, cutting board, sharp knife, spoon, small bowl, measuring cups and spoons.
  • Reference: This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.

Ingredients

  • 2 to 4 potatoes (about 454 g/1 lb), peeled and cut into slices about ½ cm thick
  • 1 small yellow onion, peeled and thinly sliced
  • 400-450 g (about 1 lb) frozen sole fillets
  • 10 ml (2 tsp) curry powder
  • 5 ml (1 tsp) paprika
  • 5 ml (1 tsp) ground cumin
  • 30 ml (2 tbsp) canola oil 
  • 60 ml (¼ cup) plain yogurt (optional)
  • Salt and pepper to taste

Directions

1. Place oven rack in the middle position and preheat the oven to 200°C (400°F).

2. Cut 4 pieces of aluminium foil about 50 cm in length.

3. Divide the potato slices, onions and frozen sole fillets evenly among the four pieces of aluminum foil. Add salt and pepper.

4. In a small bowl, mix the curry powder, paprika, cumin, salt, pepper and canola oil.

5. Spread the spice mixture and oil over the fillets.

6. Fold the aluminium foil over the sole to make 4 tightly sealed packets.

Tip: Watch our video “Learn to cook in 30 seconds – Baking fish” available on our website.

7. Place the packets on a baking sheet and bake for about 25 minutes, until the fish is cooked and the potato slices are soft.

8. When serving, open each packet (be careful, they’re hot!) and spread the plain yogurt over each fillet, if you wish. Add salt and pepper to taste.


Nutritional balance

This recipe provides foods from the following food groups:

  • Meat and alternatives
  • Vegetables

Serve with:

  • A grain product (A home-made cookie or muffin, for example)
  • A fruit
  • A glass of milk or fortified soy beverage