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Sole and vegetables in parchment

January 7, 2009

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Serves 4

At 230-calories per serving, this main course is a nutritional bargain and an easy meal for a weeknight. Use any firm white fish.

2 medium zucchini
4 fillets sole, flounder, haddock, or other firm white fish (5 ounces each)
4 tablespoons dry white wine
1 lemon, cut into 8 thin slices
1 medium leek, white part only cut into fine matchsticks
1/2 pound thin asparagus, trimmed and cut into 2-inch pieces
1/4 cup chopped fresh dill
1 clove garlic, chopped
Salt and pepper, to taste
1. Set the oven at 400 degrees. Have on hand 4 pieces of parchment paper (13-by-13-inch squares) and a broad vegetable peeler or mandoline.

2. Trim the zucchini. Using the peeler or mandoline, remove long, thin slices of zucchini; set aside.

3. Lay the squares of parchment on the counter. Place 1 fillet of fish on each. Sprinkle with wine and top each with 2 lemon slices. Divide the zucchini, leeks, and asparagus among the packets, setting the vegetables on the fish. Sprinkle with dill, garlic, salt, and pepper.

4. Bring up the top and bottom of each piece of parchment paper and fold the edges over to form a tight seam. Twist the ends and tuck them under the packets.

5. Place the packets on a rimmed baking sheet. Bake for 20 minutes. Let your guests open the packets.

Adapted from "The Volumetrics Eating Plan"