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Chili-spiced Sole with Mango and Grapefruit Salad

4 servings


Dairy Free Gluten Free Low Sodium

Nutritional Facts Per Serving

33.6 g
16.6 g
3.7 g
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 393
  • Fat 22.3 g
    • Saturated   2.9 g
    • + Trans 
  • Cholesterol 78 mg
  • Sodium   3.7 mg
  • Carbohydrate 16.6 g
    • Fibre   3.7 g
    • Sugars  
  • Protein 33.6 g
    • Vitamin A 32 %
    • Vitamin C 85 %
    • Calcium 9 %
    • Iron 12 %


Preheat the oven to 375 degrees F. Lay the fish on a parchment paper-lined baking sheet. Combine the next 6 ingredients in a bowl. Spoon the contents of the bowl over the fish. Bake 8 to 10 minutes, or until cooked.

Combine the first 5 salad ingredients in a bowl. Toss in the remaining ingredients. Divide the salad among plates, set the sole alongside and serve.

Note: Wear rubber gloves when cutting hot chili peppers. Don’t touch sensitive areas of your body while handling the peppers. Wash the gloves and cutting surface well after using.

Serving Suggestions

Make a delightful three-course dinner by serving this main-course fish dish with a starter and a dessert, such as the Chilled Avocado Soup and Grilled Pineapple Rings with Cashew Caramel Sauce, found in our website recipe collection.

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