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Sole with Oranges and Pecans Recipe

Sole with Oranges and Pecans Recipe

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Ingredients

Count

Nutrition

553

Calories

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Ingredients:

Serving

Directions:

Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.
Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.
Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately. Makes 2 servings.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	552.68 Kcal (2314 kJ)
Calories from fat	317.36 Kcal
		% Daily Value*
Total Fat	35.26g	54%
Cholesterol	147.84mg	49%
Sodium	1425.75mg	59%
Potassium	879.22mg	19%
Total Carbs	22.01g	7%
Sugars	13.78g	55%
Dietary Fiber	5.75g	23%
Protein	38.76g	78%
Vitamin C	71.8mg	120%
Vitamin A	0.1mg	3%
Iron	1.1mg	6%
Calcium	146.2mg	15%

Amount Per 100 g
Calories	111.34 Kcal (466 kJ)
Calories from fat	63.93 Kcal
		% Daily Value*
Total Fat	7.1g	54%
Cholesterol	29.78mg	49%
Sodium	287.23mg	59%
Potassium	177.13mg	19%
Total Carbs	4.43g	7%
Sugars	2.78g	55%
Dietary Fiber	1.16g	23%
Protein	7.81g	78%
Vitamin C	14.5mg	120%
Iron	0.2mg	6%
Calcium	29.5mg	15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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