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Sole with Oranges and Pecans Recipe

Looking for an easy Sole with Oranges and Pecans recipe? Learn how to make Sole with Oranges and Pecans using healthy ingredients.


Submitted by sailingchef

Makes 2 servings



I use clementines when in season. You can also substitute tilapia for the the sole.

Recipe Ingredients for Sole with Oranges and Pecans

1 orange
10 ounces sole fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 teaspoons unsalted butter
1 tablespoon shallots, minced
2 tablespoons white wine vinegar
2 tablespoons chopped pecans, toasted
2 tablespoons chopped fresh dill

Recipe Directions for Sole with Oranges and Pecans

  1. Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.

  2. Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.

  3. Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately. Makes 2 servings.

Categories

Citrus, Fish, Nuts, Main Dish, American

Nutrition Facts
Serving Size 269.3g
Amount Per Serving
Calories
305
Calories from Fat
100
% Daily Value*
Total Fat
11.1g
17%
Saturated Fat
3.4g
17%
Trans Fat
0.0g
Cholesterol
107mg
36%
Sodium
475mg
20%
Potassium
816mg
23%
Total Carbohydrates
14.6g
5%
Dietary Fiber
3.4g
14%
Sugars
8.9g
Protein
36.6g
Vitamin A 13% Vitamin C 85%
Calcium 13% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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