5 Simple Fish Recipes

Sole En Papillote with Tomatoes And Olives

Delicately flavored sole is a dieter's BFF, with only 73 calories per 3-ounce fillet. Serves 4

  • Parchment paper
  • 4 sole fillets (6 oz each)
  • 1 tbsp plus 4 tsp olive oil, divided
  • 3 cloves garlic, 2 thinly sliced, 1 halved
  • 1/8 tsp red pepper flakes
  • 1 cup grape tomatoes, halved
  • 2 tbsp capers, drained
  • 8 large, pitted kalamata olives, quartered
  • 1/2 tsp kosher salt
  • 1/4 tsp freshly ground black pepper
  • 8 tsp dry white wine
  • 4 tsp unsalted butter
  • 8 fresh thyme sprigs
  • 4 slices (1/2-inch thick) ciabatta bread

Heat oven to 450°. Fold four 15-inch-square pieces of parchment in half. Starting at fold of each piece, draw half a large heart shape. Cut along lines; open. Place 1 fish fillet next to crease on each piece of parchment. In a small skillet, warm 1 tbsp oil over medium heat. Saut? sliced garlic and pepper flakes until garlic turns golden, 1 minute. Remove skillet from heat; stir in tomatoes, capers and olives. Sprinkle fish with salt and pepper. Divide tomato mixture among fish. Top each fillet with 2 tsp wine, 1 tsp butter and 2 thyme sprigs. Fold other half of parchment over fish. Starting at top of each parchment half-heart, make small, tight, overlapping folds along outside edge to seal packet; twist tail ends tightly to seal completely. Place packets on a large rimmed baking sheet; roast 8 minutes. Broil or toast ciabatta until golden; rub with garlic clove halves and brush with remaining 4 tsp oil. Transfer packets to plates. Slit tops with a knife; gently open. Serve 1 slice ciabatta with each packet.

THE SKINNY: 396 calories per serving, 16 g fat (4 g saturated), 24 g carbs, 1 g fiber, 36 g protein

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SELF gives you great advice on being healthy, happy, slimmer, fitter and less stressed.

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