Sole with Vegetables and Dijon Dill Sauce

• 1 teaspoon olive oil
• 2 medium leeks (white part only), thinly sliced (about 1/3 cup)
• 4 ounces medium cremini (brown) or button mushrooms, quartered
• 1 medium carrot, thinly sliced
• 1/2 medium red bell pepper, thinly sliced
• 1 cup fresh or frozen sugar snap peas, trimmed if fresh
• 1/2 teaspoon very low sodium chicken bouillon granules
• Cooking spray
• 1 small lemon, cut into 8 slices and seeded
• 1 small lime, cut into 8 slices and seeded
• 4 sole or other mild white fish fillets (about 4 ounces each), rinsed and patted dry
• 1 teaspoon dried marjoram or dried oregano, crumbled
• 1/4 teaspoon pepper
• 1/2 cup fat-free plain yogurt
• 1 tablespoon Dijon mustard (lowest sodium available)
• 1 teaspoon snipped fresh dillweed or 1/4 teaspoon dried, crumbled
• 1/2 teaspoon grated lemon zest
• 1 teaspoon fresh lemon juice
• 1/2 teaspoon sugar

1. Preheat the oven to 400F.
2. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom.
3. Cook the leeks, mushrooms, carrot, and bell pepper for 2 to 3 minutes, or until the carrot slices are tender-crisp, stirring occasionally.
4. Stir in the sugar snap peas and bouillon granules.
5. Remove from the heat.
6. Meanwhile, lightly spray four 12-inch square pieces of aluminum foil with cooking spray.
7. Arrange 2 slices of lemon and 2 slices of lime in a single layer in the middle of each piece of foil.
8. Place a fillet on the citrus slices on each piece of foil.
9. Sprinkle with the marjoram and pepper.
10. Using your fingertips, gently press the seasonings so they adhere to the fish.
11. Spoon about 1/2 cup of the leek mixture onto each fillet.
12. Seal the foil tightly.
13. Transfer the packets with the smooth side down to a baking sheet.
14. Bake for 20 minutes.
15. Using the tines of a fork, carefully open a packet away from you (to prevent steam burns).
16. If the fish is cooked to the desired doneness, carefully open the remaining packets and serve.
17. If the fish isnt cooked enough, continue baking for about 2 minutes.
18. Transfer the packets to plates.
19. Meanwhile, in a small bowl, whisk together the sauce ingredients.
20. (The sauce can be made ahead and refrigerated for up to four days.)
21. If desired, heat the sauce in a small saucepan over low heat for 1 to 2 minutes, or until heated through, stirring occasionally.
22. If you prefer, put the sauce in a small microwaveable bowl.
23. Microwave, covered and vented, on 100 percent power (high) for 30 to 45 seconds, stirring once halfway through.
24. Spoon about 2 tablespoons sauce over each serving.
25. (Per serving)
26. Calories: 185
27. Total fat: 3.0g
28. Saturated: 0.5g
29. Trans: 0.0g
30. Polyunsaturated: 1.0g
31. Monounsaturated: 1.0g
32. Cholesterol: 54mg
33. Sodium: 206mg
34. Carbohydrates: 16g
35. Fiber: 3g
36. Sugars: 8g
37. Protein: 24g
38. Calcium: 136mg
39. Potassium: 727mg
40. 2 vegetable
41. 1/2 other carbohydrate
42. 3 very lean meat

olive oil, leeks, cremini, carrot, red bell pepper, peas, chicken bouillon granules, cooking spray, lemon, lime, white fish, oregano, pepper, yogurt, fresh dillweed, lemon zest, lemon juice, sugar

Taken from www.epicurious.com/recipes/food/views/sole-with-vegetables-and-dijon-dill-sauce-392020 (may not work)