Wrap-and-Roast Sole

No matter what kind of fish you fancy, it stays super-moist baked in a foil packet. Our stir-together Asian baste adds lots of flavour to subtle fillets. Nutrients per serving 31 g protein 5.2 g fat 1 g carbohydrates 17 mg calcium 344 mg sodium 165 calories

Wrap-and-Roast Sole
Wrap-and-Roast Sole

PREP TIME

8

minutes

TOTAL TIME

23

minutes

SERVINGS

2

servings

PREP TIME

8

minutes

TOTAL TIME

23

minutes

SERVINGS

2

servings

Ingredients

  • 2

    large fish fillets such as sole, catfish or tilapia

  • 2

    tsp (10 mL) soy sauce

  • 1

    tsp (5 mL) hot chili-garlic sauce

  • 1/2

    tsp (2 mL) bottled chopped ginger

  • 1/2

    tsp (2 mL) dark sesame oil

  • 1

    green onion, sliced

Directions

1. Preheat oven to 450F (230C). Place each piece of fish on a large piece of foil. In a bowl, stir soy with chili-garlic sauce, ginger and sesame oil. Smear over fish. Sprinkle with onion. Bring edges of foil together. Fold over and seal tightly to form a bundle. Place bundles, seam-side up, on a rimmed baking sheet. 2. Bake in centre of preheated oven 15 to 20 min, depending on thickness. If fish is 1/2 in. (1 cm) at its thickest point, begin checking at 8 min. Carefully open foil and insert tip of a sharp knife into centre of fish. If it feels warm it's done. If not, seal tightly and return to oven. Check every 5 min. Transfer fish to plates and pour juices overtop. Super with rice.

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