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Baked Sole with Toasted Almonds and Orange Butter

4 Servings
Dinner

Characteristics

Gluten Free No Added Sugars Under 30 Minutes

Nutritional Facts Per Serving

284
Calories
28.7 g
Protein
3.4 g
Carbs
0.9 g
Fibre
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 284
  • Fat 17.2 g
    • Saturated   8 g
    • + Trans 
  • Cholesterol 106 mg
  • Sodium   201 mg
  • Carbohydrate 3.4 g
    • Fibre   0.9 g
    • Sugars  
  • Protein 28.7 g
    • Vitamin A 12 %
    • Vitamin C 13 %
    • Calcium 4 %
    • Iron 6 %

Method

Place the orange juice in a small skillet and simmer over medium-high heat until thick and syrupy and reduced to about 1 tablespoon. Cool to room temperature. Place in a small bowl and mix in the butter and orange zest until well-combined. Place the bowl in the fridge until ready to top the fish. Preheat the oven to 375 degrees F. Lay the sole fillets in a single layer on a baking sheet lined with parchment paper; season with salt and pepper. Top each fillet with an equally sized spoonful of the orange butter. Bake for 8 to 10 minutes, or until just cooked through. Carefully lift the sole off the baking sheet and onto dinner plates. Spoon the buttery juices from the baking sheet over the fish, sprinkle with the almonds and parsley before serving.

Note: To toast almonds, place a single layer in a small baking pan. Bake in a 300 degrees F oven for 10-15 minutes, or until lightly toasted.

Serving Suggestions

Make a light and delicious meal by serving the sole with steamed white or brown rice and colourful vegetable stir-fry, such as broccoli florets and sliced yellow bell pepper and red onion scented with chopped fresh ginger and garlic

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