Fresh Sole Fish with Pea Salad
User Reviews
5
2 reviews
Excellent
Fresh Sole Fish with Pea Salad
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Fresh sole fish served over a delicious and healthy pea salad! A simple yet elegant and healthy meal!
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Ingredients
- 4 sole fillets
- 1 lemon
- ¼ cup olive oil
- ¼ cup dill chopped, fresh
- 2 cups peas thawed, frozen
- 1 tablespoon garlic minced, roasted
- ½ teaspoon salt or to taste
- ¼ teaspoon black pepper or to taste
- 1 onion chopped, small
- 1 red bell pepper chopped
Instructions
- In a small bowl add the minced garlic, 3 tbsp of olive oil, juice of one lemon and salt and pepper to taste. Whisk the marinade well. Add the fish to a baking dish and pour marinade over. Toss the fish around a bit in the marinade, careful as not to break it, cover with plastic wrap and place in the fridge for 30 minutes.
- Preheat the oven to 400℉.
- Spoon out most of the marinade from the fish and place fish in the oven. Bake for about 15 minutes or until done. While the fish is baking, heat one tbsp of olive oil in a skillet then add the chopped onion and red bell pepper. Saute for about 3 to 5 minutes.
- Add zest from one lemon, a bit of salt and pepper and the thawed peas to the skillet and saute for another 5 to 8 minutes. Add the dill, mix well and pour the pea salad into a bowl.
- Serve by spooning pea salad on a dish and placing a fish fillet on top.
Nutrition Information
Show Details
Serving
1serving
Calories
224kcal
(11%)
Carbohydrates
21g
(7%)
Protein
5g
(10%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Sodium
525mg
(22%)
Potassium
293mg
(6%)
Fiber
6g
(24%)
Sugar
7g
(14%)
Vitamin A
3054IU
(61%)
Vitamin C
67mg
(74%)
Calcium
48mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 224 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 224kcal | 11% |
| Carbohydrates | 21g | 7% |
| Protein | 5g | 10% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Sodium | 525mg | 22% |
| Potassium | 293mg | 6% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
| Vitamin A | 3054IU | 61% |
| Vitamin C | 67mg | 74% |
| Calcium | 48mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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