Calorie wikiNutrition 101Shop

Diet & fitness
Calorie wiki

Title:   Fillet of Sole with Capers and Green Peppercorns

Nutrition facts

Serving Size 1 fillet (1/2 recipe)
Amount per serving
Calories 136 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 3g 5%
  Saturated Fat 0g 0%
Cholesterol 84mg 28%
Sodium 357mg 15%
Total Carbohydrates 2g 1%
  Dietary Fiber 3g
Protein 26g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Serves 2
Green peppercorns can be purchased dried or in small cans packed in brine. We like the dried better for this recipe, but either will do.
1tablespoon capers
1teaspoon green peppercorns
1/2teaspoon dill seed
2tablespoons fresh lemon juice
1fennel bulb (about 1 pound), sliced crosswise as thinly as possible
1/3cup finely chopped fresh dill
26-ounce portions fillet of sole, flounder, or striped bass
 1.   Heat oven to 400°. Combine capers, peppercorns, dill seed, and lemon juice in a small bowl. Set aside.
 2.   Fold two 24-inch lengths of parchment paper in half crosswise, cut into a half-heart shape, and open. On one half of one piece, arrange a quarter of the fennel slices 2 to 3 inches from the fold. Sprinkle a quarter of the peppercorn mixture and a quarter of the chopped dill on top; place one piece of fish over the fennel, and sprinkle with salt. Layer with another quarter of fennel slices, peppercorn mixture, and chopped dill.
 3.   Fold the other half of parchment along the crease, covering the ingredients. Make small overlapping folds to seal the edges, starting at the top of the heart.
 4.   Two inches from the end, twist the parchment twice, gently but firmly, to seal. The paper will puff during cooking, so make sure the seams are tightly sealed. Repeat process to make the second packet.
 5.   Place packets on a baking sheet; bake for 12 to 15 minutes. Remove from oven, open packets, and serve immediately.
  Per serving: 136 calories, 3 g fat, 84 mg cholesterol, 2 g carbohydrate, 357 mg sodium, 26 g protein, 3 g dietary fiber.
WW Points: 2
Cal: 136 ; Fat: 3 ; Fiber: 3

last edit by blozzom, 9/26/2006 11:43:43 AM

Edit Tags Tags:

Finfish and Shellfish Products   Meals, Entrees, and Sidedishes   RECIPES  

Be the first to add a comment!

New Services and Offerings From PEERtrainer:

1) Get a Free Copy Of The Cheat System Diet Cookbook

2) Weight Loss Bootcamp-- This is a free 4 week program where you are taken through some of the fundamentals of how to make changes. The calls and the Tip Of The Day work together and present and reinforce a common information set.

3) Tip Of The Day Blog-- We update this each day with responses to specific questions from our coaching subscribers and customer.

4) New Diet and Weight Loss Content-- We have launched a new diet section that organizes the growing amount of content on the site. When you click in the most important areas are highlighted.

5) PEERtrainer Coaching/Training Intensive This is a new 12 week program that helps you solve the mental blockages that are prevent many from sustainable weight loss. The most interesting thing about the program is what participants are saying and you can click on the link to read them.

PEERtrainer Is A Free and Powerful Online System For Weight Loss Support

Click Here To Learn More and Join!

Guide To Using PEERtrainer:

Do You Have The Time To Commit To Making Changes?
Why You Want To Lose Weight? What Is The REAL Reason?
Have You Ever Written Down Your Food and Exercise Each Day?
Are The People Around You Supportive Of You?
Do You Tend To Bite Off More Than You Can Chew?
Do You Believe That You Can And Will Lose Exactly 2 Pounds Every Week?
Do You Think You Know Everything There Is To Know About Nutrition?
Do You Know What A Portion Size Really Is?
Weight Loss Recipes
How Much Fruit and Veggies Do I Really Need To Eat?
There Are Diets That Work!
Are You An Emotional Eater?
Do You Enjoy Inspiring Others?
Tips To Help You Feel Less Hungry
Tips On Finding And Creating Active PEERtrainer Groups

Click Here To Browse The Full List

PEERtrainer Articles | Site, Weight Loss and Nutrition Information

How To Lose Weight: The Basics
Online Weight Loss Support
How To Lose The Last Ten
Weight Loss Support Groups
What Is The Fat Smash Diet?
Weight Watchers Points System
The Beck Diet Solution
The Eat To Live Diet
How To Motivate To Lose Weight
How To Get Started on PEERtrainer
Ending The Hunger Cycle
Turning Knowledge Into Action

PEERtrainer Is A Free and Powerful Online System For Weight Loss Support

Click Here To Learn More and Join!