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Fresh Sole Fish with Pea Salad

Fresh sole fish served over a delicious and healthy pea salad! A simple yet elegant and healthy meal!

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 4
Calories: 224 kcal
Course: Lunch , Dinner
Cuisine: American

Ingredients

  • 4 sole fillets
  • 1 lemon
  • ¼ cup olive oil
  • ¼ cup fresh dill chopped
  • 2 cups frozen peas thawed
  • 1 tablespoon roasted garlic minced
  • ½ teaspoon salt or to taste
  • ¼ teaspoon pepper or to taste
  • 1 small onion chopped
  • 1 red bell pepper chopped

Instructions

    Cup of Yum
  1. 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.
  2. Preheat the oven to 400℉.
  3. 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.
  4. 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.
  5. Serve by spooning pea salad on a dish and placing a fish fillet on top.

Nutrition Information

Serving 1serving Calories 224kcal (11%) Carbohydrates 21g (7%) Protein 5g (10%) Fat 14g (22%) Saturated Fat 2g (10%) Sodium 525mg (22%) Potassium 293mg (8%) 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

% 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.