Looking to cut down on fat and calories? Cooking food in a packet is one of the best ways to keep the flavor locked in, and cleanup couldn't be easier.
- 1 Tablespoon extra-virgin olive oil
- 2 Cups chopped Swiss chard or kale
- 1 Cup julienned baby carrots
- 1 celery stalk, thinly sliced
- 4 Tablespoons finely chopped scallions, divided
- 1 orange, juice and zest of
- Salt and pepper, to taste
- 2 (12 ounce) packages frozen sole fillets, thawed and patted dry
- 8 thin slices of lemon
Calories Per Serving218
Folate equivalent (total)49µg12%
- ¼ cup chopped shallots
- 2 tablespoons finely chopped fresh parsley
- 2 tablespoons capers, rinsed and chopped
- ¼ cup lemon juice
- 2 tablespoons dry white wine
- 2 tablespoons extra-virgin olive oil
- 2 teaspoons Dijon mustard
- 1 pound yellow-fleshed potatoes, such as Yukon Gold, peeled and sliced 1/8 inch thick
- ¼ teaspoon salt, or to taste
- 1 pound Pacific sole or flounder fillets, cut into 4 portions
Preheat a gas or charcoal grill.
Combine shallots, parsley and capers in a small bowl. Whisk lemon juice, wine, oil and mustard in a small bowl or glass measuring cup.
Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray. Arrange one-fourth of the potatoes, slightly overlapping, to form a 5- to 6-inch circle in the center of the foil. Sprinkle with a dash of salt set a piece of fish on the potatoes. Top with one-fourth of the shallot mixture and 1 tablespoon of the lemon juice mixture. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Make 3 more packets with the remaining ingredients.
Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook until the potatoes are tender and the fish is opaque in the center, 8 to 10 minutes, depending on the thickness. (When opening a packet to check for doneness, be careful of steam.) To serve, use a spatula to slide the contents of the packet onto a plate. Top with the remaining lemon juice mixture.
1. Stack two 20-inch sheets of foil (the double layers will help protect the ingredients on the bottom from burning). Coat the center of the top layer with cooking spray.
2. Layer your ingredients on the foil. Center everything: it's easier to wrap the food and makes the packet look neat.
3. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping.
4. Place the packets on a gas grill over medium heat or on a charcoal grill 4 to 6 inches from medium coals. Cover the grill and cook just until the packet contents are done. After cooking, handle the hot packets with a large spatula or oven mitts. Carefully open both ends of the packet and allow the hot steam to escape. To serve, use a spatula to slide the contents of the packet onto a plate.
How To Cook Fish In Foil Packets
Step 1: Put the fish on the foil.
Lay out the sheet of foil and spray it with non-stick cooking spray. Put the fish on the foil, sprinkle with salt, pepper and your favorite seasonings. Put chunks of butter and lemon slices on top of the fish.
Step 2: Close the foil around the fish to form a foil packet.
First fold the foil over the fish lengthwise:
And then fold the ends to form a foil packet:
Step 3: Cook the fish in a foil packet.
On the grill: cook on pre-heated closed grill (Medium-high) for 7 minutes per side.
In the oven: cook in pre-heated 400F oven for 15 minutes.
Step 4: Check for doneness.
Unwrap 1 fish packet to make sure fish is cooked (opaque and flakes easily with a fork).
Easy Dover Sole Fish Packets
Some of the very best parts of summer are happening right in our very kitchen. Besides the beach and lazy days with friends, it’s the season with the most abundance of fresh food. It truly is much easier to follow a healthier diet in the summer months, simply because markets are bursting with local produce. I’ve been focused on eating a low-carb keto diet so these Easy Dover Sole Fish Packets are at the top of the list.
If you’ve never tried it, cooking in parchment packets makes for a pretty quick clean up and ensures a moist and flavourful meal. All of the ingredients are wrapped up in a simple parchment envelope and placed on a tray in the oven to cook. Fish works perfectly for this technique and takes very little time.
Dover sole is a mild fish that is slightly sweet and has a fairly delicate texture. Even the most pickiest of eaters usually enjoy this variety. I love the simplicity of it in the summer, simply resting on top of a layer of fresh from the garden zucchini and cherry tomatoes. Honestly, with a slice of lemon and those fresh vegetables, it’s a dinner that is incredibly fresh and easy. With its high count of Omega-3’s, protein and nutrients, it’s a no brainer why we would add it to our weekly meal rotation. If you can’t get Dover sole at your local market fish counter, you can often find unbreaded sole fillets in the frozen section of most grocers.
For the most updated allergen and nutritional information, it is important that you read the ingredient statement printed on the packaging at the time of your purchase.
We are aware of allergies and sensitivities. We will always declare the following ingredients on our label in the ingredients statement - they will never be hidden under the notations of "spices" or "natural flavors":
- Tree Nuts (almonds, brazil nuts, cashews, hazelnut (filbert), macadamia nut, walnut)
- Gluten containing grains - including barley, rye, oats, spelt, triticale, and kamut
- Milk & Milk Products
- Monosodium Glutamate (or MSG)
- Yellow Dye #5 (Tartrazine)
- Sulfites over 10 ppm
If no ingredient statement appears on the product label, then the products is as it appears in the product name (e.g. black pepper). This labeling policy is compliant with US or Canadian food labeling laws, as appropriate. All our retail Extracts and Food Colors are formulated without gluten.
If any product has a Gluten Free claim, the product and the manufacturing line has been validated Gluten Free.
Our facilities have allergen, sanitation, and hygiene programs in place. Our employees follow good manufacturing practices and are trained in the importance of correct labeling and the necessity of performing thorough equipment clean-up and change over procedures to minimize cross-contact of ingredients.
Again, we encourage you to read the ingredients statement on your package at the time of purchase to ensure accurate, up to date information.
Ingredients for the Baked Dover Sole in Lemon Herb Parmesan Sauce:
- 1.5 pound of dover sole fillet
- 1 or 1/2 stick of butter (1 stick of butter is 113.5 grams or 4 ounces) I prefer to use 1 full stick of butter.
- juice of one lemon
- 1 -1/2 cup of grated parmesan
- 3-4 cloves of garlic
- fresh dill
It’s almost 90 degrees today, which means I’m grilling tonight. In fact I use my outdoor grill just about every night in the summer to make quick, easy, healthy dinners. More easy foil packets I love are Shrimp Scampi foil packets and Grilled Clams in foil, or side of Lemon Parsley Potato Packets.
Living on the east coast, I love to take full advantage of the fresh caught local fish available to me here on Long Island. Nothing is quite better than eating fish that came out of the ocean the same day! My local fishmonger suggested the Long Island porgy that was caught early that morning – delish! I asked him to fillet it for me, and I kept the skin on, just my personal preference. Oh, the possibilities are endless when making fish in foil, you can add any fresh herbs you like, wine, garlic, shallots, whatever you like! I also do this in a 400 degree oven in the Fall and winter months.
When I do this outside on the gas grill, I cook the foil on indirect heat, which basically means I heat up one side of the grill with the cover closed so it gets good and hot, and keep the burners off on the other side. You can also do this with a charcoal grill with a cover, by leaving the coals on one side. The fish goes on the indirect side of the grill so that it cooks from the steam created in the foil. In about 10 minutes, the fish cooked to perfection. My whole family enjoys this, even my three year old.
Oven Baked Sole with Lemon Sauce
Grease a large shallow baking dish with nonstick cooking spray. Arrange thawed sole fillets in greased dish. Sprinkle with salt and black pepper. Dot with 2 tablespoons butter. Bake in preheated oven for 10 minutes or until fish flakes easily with a fork.
To make the lemon sauce: In a mixing bowl, combine egg yolks and water. Mix well and set aside. Heat remaining butter in a large saucepan. Stir in all-purpose flour until well blended. Stir in chicken broth and lemon juice. Cook, stirring, until mixture is thickened. Remove saucepan from the heat.
In a small mixing bowl, combine egg yolks and a small amount of hot lemon sauce. Slowly pour egg mixture back into the lemon sauce, stirring to prevent lumping. Cook, stirring, until thickened.
Spoon off any liquid from baked fish. Pour lemon sauce over fish. sprinkle with chopped fresh parsley and serve.
Fish Doneness Test for Packets:
**When parchment starts to brown and puff, the fish should be done. Double-check using one of these methods:
Skewer: Before cooking, poke a wooden skewer into a fillet so you can feel the resistance of the raw fish. After 10 minutes baking, poke a skewer into a fillet through the packet. The skewer should have little to no resistance.
Fork: Carefully unfold one side of a packet. The fish should just flake when tested with a fork. Rewrap to serve.
Thermometer: Insert a thermometer into fish through the packet it should register 145°F to 155°F.
- 1 teaspoon lobster base (such as Better Than Bouillon ®), or to taste
- 2 tablespoons butter
- 6 Dover sole fillets
- 1 shallot, minced
- ½ red bell pepper, diced
- 2 small garlic cloves, minced
- 1 tablespoon extra-virgin olive oil, or to taste
- 3 sprigs fresh parsley
- ½ teaspoon Lebanese zaatar
- salt and ground black pepper to taste
Preheat an outdoor grill for medium-high heat and lightly oil the grate. Roll out a little more than 1 foot aluminum foil. Repeat with a second sheet and place on top of first.
Spoon lobster base in the center of the foil top with butter. Place Dover sole on top of butter and add shallot, red bell pepper, and garlic. Drizzle olive oil over garlic layer and top with parsley, zaatar, salt, and pepper. Gently roll fish to mix ingredients. Wrap foil around mixture and seal tightly.
Place foil packet on the edge of the direct heat zone on the preheated grill cook until fish flakes easily with a fork, about 20 minutes. Take packet off grill and allow to cook from the steam for 5 minutes more.