Bundles with Sole

Health score
5%
Bundles with Sole
45 min.
4
406kcal

Suggestions


Indulge in a culinary delight with our Bundles with Sole, a dish that beautifully marries the delicate flavors of sole fillets with a rich, herb-infused butter. Perfect for lunch or dinner, this recipe is not only a feast for the palate but also a visual treat, as the phyllo pastry creates an elegant presentation that will impress your guests.

Imagine the satisfying crunch of golden-brown phyllo pastry giving way to tender, flaky fish, all while the aromatic blend of capers, thyme, and fresh lemon juice tantalizes your taste buds. This dish is a wonderful way to elevate your dining experience, whether you're hosting a special occasion or simply treating yourself to a gourmet meal at home.

With a preparation time of just 45 minutes, you can easily whip up this impressive main course without spending all day in the kitchen. The combination of healthy ingredients ensures that you can enjoy a delicious meal without the guilt, as each serving is a balanced mix of protein, healthy fats, and carbohydrates. Serve it alongside gourmet salad greens for a complete and satisfying meal that will leave everyone asking for seconds!

Ingredients

  • 0.5 cup butter softened
  • teaspoons capers 
  • teaspoons thyme leaves fresh chopped
  • tablespoon juice of lemon fresh
  • 0.3 teaspoon pepper freshly ground
  • 0.5 teaspoon pepper freshly ground
  • sheets phyllo pastry frozen thawed
  • servings gourmet salad greens 
  • 0.3 teaspoon salt 
  • 0.5 teaspoon salt 
  • 16 ounce sole fillets 

Equipment

  • oven
  • plastic wrap
  • broiler pan
  • kitchen twine

Directions

  1. Stir together first 6 ingredients. Cover and chill until firm.
  2. Sprinkle fish fillets evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Divide butter mixture into 4 portions; shape each portion into a ball.
  3. Place 1 ball of butter mixture at end of each fillet; carefully roll up fillets, keeping butter mixture inside.
  4. Unfold phyllo; cover with plastic wrap and a damp towel to prevent drying.
  5. Place 1 sheet of phyllo on a flat surface. Spray half of phyllo sheet with cooking spray. Fold sheet in half crosswise; spray again. Repeat procedure with a second sheet of phyllo; stack the sheets.
  6. Place 1 fillet in the middle of stacked phyllo sheets. Gather corners of sheets together to form a bundle. Twist slightly; tie bundle with kitchen twine. Spray bundle with cooking spray.
  7. Place bundle on rack of a lightly greased broiler pan. Repeat procedure with remaining phyllo sheets and fillets.
  8. Bake at 450 for 15 minutes or until golden.
  9. Serve immediately with gourmet salad greens, if desired.

Nutrition Facts

Calories406kcal
Protein17.33%
Fat60.95%
Carbs21.72%

Properties

Glycemic Index
49.25
Glycemic Load
7.42
Inflammation Score
-9
Nutrition Score
13.805652089741%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.03mg
Luteolin
0.45mg
Kaempferol
1.31mg
Quercetin
1.74mg

Nutrients percent of daily need

Calories:405.85kcal
20.29%
Fat:27.56g
42.39%
Saturated Fat:15.66g
97.88%
Carbohydrates:22.08g
7.36%
Net Carbohydrates:21.08g
7.67%
Sugar:0.19g
0.21%
Cholesterol:112.04mg
37.35%
Sodium:932.16mg
40.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.63g
35.26%
Selenium:39.5µg
56.42%
Phosphorus:338.73mg
33.87%
Vitamin A:1252.08IU
25.04%
Vitamin B12:1.33µg
22.16%
Vitamin D:3.18µg
21.17%
Vitamin B1:0.25mg
16.39%
Manganese:0.32mg
16.15%
Vitamin C:12.38mg
15%
Vitamin B3:2.99mg
14.96%
Folate:56.25µg
14.06%
Vitamin B2:0.19mg
11.13%
Iron:1.92mg
10.64%
Vitamin E:1.42mg
9.48%
Potassium:300.59mg
8.59%
Magnesium:33.89mg
8.47%
Vitamin B6:0.16mg
8.1%
Copper:0.1mg
4.76%
Calcium:46.61mg
4.66%
Zinc:0.69mg
4.58%
Vitamin B5:0.42mg
4.18%
Fiber:1g
4%
Vitamin K:3.91µg
3.72%
Source:My Recipes