Wrap-and-Roast Sole



8 min


2 servings

* PLUS Baking Time: 15 minutes


  • 2 large sole or tilapia fillets
  • 2 tsp soy sauce
  • 1 tsp hot chili-garlic sauce
  • 1/2 tsp chopped ginger
  • 1/2 tsp dark sesame oil
  • 1 green onion


  • Preheat oven to 450F (230C). Place each piece of fish on a large piece of foil. In a bowl, stir soy with chili-garlic sauce, ginger and sesame oil. Smear over fish. Sprinkle with onion. Bring edges of foil together. Fold over and seal tightly to form a bundle. Place bundles, seam-side up, on a rimmed baking sheet.
  • Bake in centre of preheated oven 15 to 20 min, depending on thickness. If fish is 1/2 in. (1 cm) at its thickest point, begin checking at 8 min. Carefully open foil and insert tip of a sharp knife into centre of fish. If it feels warm it’s done. If not, seal tightly and return to oven. Check every 5 min. Transfer fish to plates and pour juices overtop. Super with rice.

Nutrition (per serving)

  • Calories
  • 165,
  • Protein
  • 31 g,
  • Carbohydrates
  • 1 g,
  • Fat
  • 5.2 g,
  • Sodium
  • 344 mg.

No matter what kind of fish you fancy, it stays super-moist baked in a foil packet. Our stir-together Asian baste adds lots of flavour to subtle fillets.