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Fillet Of Sole With Lemon Caper Butter And Seared Spinach

Diet.Chef's picture
  Olive oil 1 Tablespoon
  Sole fillets 2 Large
  Chicken broth 1⁄4 Cup (4 tbs)
  Butter 1 Tablespoon
  Drained capers 2 Tablespoon
  Finely chopped parsley 3 Tablespoon (1 Tablespoon Additional For Garnish)
  Lemons 1 1⁄2 , juiced
  Fresh spinach 1 Pound, torn, rinsed, and spun dry
  Salt To Taste
  Freshly ground black pepper To Taste

Heat a saute pan large enough for both pieces of fish over high heat.
Add the olive oil, then the fish, and saute about 3 minutes per side.
Remove the fish and set aside.
With the heat still on high, add the chicken broth and reduce by half.
Turn off the heat and stir in the butter until well combined.
Stir in the capers, parsley, and half of the lemon juice.
Set aside.
Heat a wok or large skillet over high heat.
Add 1 teaspoon of the olive oil, then the spinach.
Saute for about a minute, until just wilted.
Sprinkle with salt and pepper.
Arrange on 2 plates.
Return the pan with the sauce to medium heat.
Place the fish back in the pan to reheat, spooning the sauce over the fish.
Serve the fish over the spinach with remaining lemon juice and olive oil on top.
Garnish with fresh parsley.

Recipe Summary

Difficulty Level: 
Very Easy
Main Dish
Quick, Healthy

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Average: 4 (14 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 692 Calories from Fat 295

% Daily Value*

Total Fat 33 g51.5%

Saturated Fat 11.1 g55.5%

Trans Fat 0 g

Cholesterol 189.7 mg63.2%

Sodium 1436 mg59.8%

Total Carbohydrates 32 g10.6%

Dietary Fiber 15.8 g63.3%

Sugars 2.6 g

Protein 79 g157.4%

Vitamin A 936.6% Vitamin C 435.2%

Calcium 73.7% Iron 95.8%

*Based on a 2000 Calorie diet


Fillet Of Sole With Lemon Caper Butter And Seared Spinach Recipe