Healthy Cook: Thai Sole and Vegetables

Thai Sole and Vegetables

This is a special request from member Pearl Rose.  Right now Thai cuisine is what everyone is craving.  This is a simple, yet appealing and delicious way to enjoy this food right at home.  Elegant, sophisticated, mind blowing wiggle your toes flavor will have you coming back for seconds and thirds.  Enjoy this with a chilled glass of white wine (sparkling apple juice for you Pearl) and a wonderful salad, and you’ll magically be transported to the mystical land of Bangkok.  Enjoy my Friends.  Stay Hungry!

The fish and vegetables bake to perfection in parchment paper packets.

MAKES: 4 servings

SERVING SIZE: 1 piece fish with about 1/2 cup vegetables


4 4 – 5 ounces fresh or frozen skinless sole, cod, or any white flat fillets  (I like the cod)

Parchment paper (Visit your local pizza shop, they will either give you a few pieces or charge you a few cents per sheet, if you don’t have it.)

8 ounces fresh thin green beans, trimmed

2 medium red sweet peppers, seeded and thinly sliced

1 small onion, cut into thin wedges

1/4 – 1/2 teaspoon crushed red pepper

4 cloves garlic, thinly sliced

2 teaspoons canola oil

1 1/2 teaspoons finely shredded lemon peel

Lightly sprinkle the Thai blend on both sides of the fillets, just pressing lightly onto the fish

See my Thai spice mix, below.

1. Preheat oven to 400 degrees F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Set aside.

2. Tear off four 20×12-inch pieces of parchment paper; fold each piece in half crosswise and crease. Unfold paper and lay flat. On half of each parchment piece, arrange beans, sweet peppers, and onion. Sprinkle each with some of the crushed red pepper and garlic. Top each with a piece of fish. Drizzle with canola oil. Sprinkle with lemon peel. To make packets, fold paper over fish and vegetables. To seal packets, fold each of the open sides over 1/2 inch, then fold over again 1/2 inch.

3. Place packets on a large baking sheet. Bake about 15 minutes or until fish flakes easily when tested with a fork. (Carefully open the packets to test doneness.) If desired, sprinkle with basil just before serving.


Homemade Thai Seasoning Blend Recipe


1/2 tbsp dried cumin

1 tbsp sea salt

1 tbsp freshly ground white pepper

1 tbsp freshly ground black pepper

1 tbsp ground dried hot Thai chilies, or to taste

2 tbsp dried lemongrass

2 tbsp dried lime zest

2 tbsp garlic powder

2 tbsp dried ginger

2 tbsp dried mint

2 tbsp toasted unsweetened coconut, ground



Combine all ingredients with a mortar and pestle or a food processor. Store in an airtight jar.

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