Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Fried Sole with Orange Sauce
25 min., ready in 31 min.
Time:
380
calories
Calories:
Health Score:
70 / 100
Ingredientsfor
- Ingredients
- 4 Sole fillet (ready to cook à 180 g)
- 4 Oranges
- salt
- freshly ground peppers
- 2 Tbsps Pastry flour
- 4 Tbsps vegetable oil
- 1 shallot
- 1 Tbsp butter
- 100 milliliters fish stock
- 2 centiliters Orange liqueur
- 1 Tbsp freshly chopped parsley
Preparation
1.
Rinse sole, pat dry and divide each fillet in half. With a sharp knife, cut off peel and bitter white pith from oranges. Working over a bowl to catch the juices, cut between membranes to remove whole segments. Squeeze any remaining juice from pulp.
2.
Season sole with salt and pepper and coat with flour. In a pan over medium heat, fry sole in hot oil until golden-brown, 2-3 minutes per side.
3.
Peel and finely dice shallot. Sauté shallot in melted butter until translucent. Deglaze with fish stock and simmer 2-3 minutes. Add orange juice and liqueur boil until slightly reduced. Mix in orange segments, remove pan from the heat and season with salt and pepper. Serve sole topped with orange segments and sauce and sprinkled with parsley.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.8 g | (16 %) |