Grilled Sole and Vegetables in a Pouch – Keto, Paleo, Low Carb, Gluten Free | Keto Recipes

Grilled Sole and Vegetables in a Pouch – Keto, Paleo, Low Carb, Gluten Free | Keto Recipes

July 23, 2019 3 By William Morgan


Welcome to keto meals and recipes dot com
Today I am making a very tasty and inexpensive complete meal
the meal begins with my grilled sole and vegetables in a pouch
I’ll begin by demonstrating how very easy and how fast it is to make this entire entrée
even if you’re just learning to cook, and after this featured recipe
I will also show you what I paired the sole with to make a complete meal
I will also provide for you the macros for this entire suggested meal
so that you can plan more easily
lastly at the end of the video I will show you other optional side dishes you could use to make a complete meal
if you don’t fancy my first suggestion
for the grilled sole and vegetables in the pouch, the macro nutrient ratio for the recipe is 1.7 to 1
with 5.7 grams of total carbs, 1.6 grams of dietary fibre, resulting in 4.1 grams of net carbs per serving
as with any meal prep, the first thing is to assemble all your ingredients to make sure you have everything
and since we’ll be sprinkling seasoning on top of the fish
make sure you pat dry the surface of the fish before we begin
since we’re putting this all in a pouch, cut 4 pieces of parchment paper
into 46cm, or 18 inch long strips
and preheat the oven to 190°C, or 375°F
take one of your parchment sheets, and drizzle 1 tablespoon of olive oil in the centre of the parchment
and distribute the oil over the area that will be the same size as your fish fillet
place the sole fillet over the oiled area and brush some of the oil from the sides on the surface of the fish
in a small bowl combine the garlic powder, Italian seasoning, and the salt
stir these dry ingredients to combine them very well
since you’ll be making 4 fillets, sprinkle 1/4th of the seasoning mix on top of the sole fillet
by the way, you don’t have to make all 4 fillets
if you only want to make this recipe for one or two people just adjust the recipe accordingly
you can reduce this recipe to make a single serving, or a serving for two
next take 1/4 of the julienne zucchini, and arrange on top of the seasoned sole
then take 1/4 of the red peppers, aka capsicums and place them on top of the zucchini
and also place 1/4 of the onion rings on top
and distribute 1/4, which is 30 grams, or 1 ounce of your grated monterey jack cheese on top of the vegetables
if you don’t want to use Monterey jack, or don’t have it handy
some other cheeses you could use are mozzarella, Havarti, gouda
or any very light tasting cheese
and to complete this Mediterranean recipe and complement the flavor palate
I place some cut black olives, on top of the Monterey jack cheese
now it’s time to wrap the sole in the parchment paper
and to try and make a leak-proof pouch
roll the fish in the parchment, then at the end make a tight triangle
and fold the triangle inward, starting at the tip and creasing the paper as you fold inward
place this prepared pouch on a cookie sheet with at least a bit of an edge
repeat until all four of your sole pouches are prepared
place into the middle position of your oven, and bake for 15-20 minutes
or until the sole is done and flaky
please remember that your specific baking time will vary according to the thickness of your sole fillet
as I said, this is the entrée, and on this occasion this is what I paired our grilled sole and vegetable with
for this particular meal, I added 1 serving of red cabbage salad
because these two tastes are very complementary
and to round out the meal, I also served some lemony panna cotta
with a keto meal, a well planned added desert is a very good idea because it increases the good fats
and also helps to improve the macro nutrient ratios
so the macro nutrient ratio, for this complete meal
which included the panna cotta, and the red cabbage salad
is 3.3 to 1, with 12.2 grams of total carbs, 2.6 grams of dietary fibre,
resulting in only 9.6 grams of net carbs for the entire meal
however if you’re not in the mood for a red cabbage salad
may I suggest either of my celeriac purée, or keto mashed potatoes, they’re really nice and creamy
or you could make my keto potato salad with mustard mayonaize
the light flavor of celeriac goes extremely well with sole, and the lemony panna cotta
I hope that you’ll give this meal a try very soon, and I hope you enjoy it
thank you very much for watching this video
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the link for the printable grilled sole and vegetables in a pouch recipe
as well as all other recipes which I mentioned, will be posted in the description below