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Hot Salsa filled Sole

Diet.Chef's picture
  Lemon sole fillets 6 Ounce, skinned
  Orange juice 1⁄4 Pint (150 Milliliter)
  Lemon juice 2 Tablespoon
  Mango 1 Small
  Cherry tomatoes 8 , quartered
  Red onion 1 Small, peeled, finely chopped
  Sugar 1 Pinch
  Red chili 1
  Rice vinegar 2 Tablespoon
  Lime juice 1 Tablespoon
  Olive oil 1 Tablespoon
  Ground black pepper To Taste
  Mint 2 Tablespoon, chopped
  Lime wedges 2 (For Garnish)

1. First make the salsa. Peel the mango and cut the flesh away from the stone. Chop finely and place in a small bowl. Add the cherry tomatoes to the mango together with the onion and sugar.
2. Cut the top of the chilli. Slit down the side and discard the seeds and the membrane (the skin to which the seeds are attached). Finely chop the chilli and add to the mango mixture with the vinegar, lime zest, juice and oil. Season to taste with salt and pepper. Mix thoroughly and leave to stand for 30 minutes to allow the flavours to develop.
3. Lay the fish fillets on a board skinned side up and pile the salsa on the tail end of the fillets. Fold the fillets in half, season and place in a large shallow frying pan. Pour over the orange and lemon juice.
4. Bring to a gentle boil, then reduce the heat to a simmer. Cover and cook on a low heat for 7-10 minutes, adding a little water if the liquid is evaporating. Remove the cover, add the mint and cook uncovered for a further 3 minutes. Garnish with lime wedges and serve immediately with the salad.

Recipe Summary

Difficulty Level: 
Preparation Time: 
10 Minutes
Cook Time: 
20 Minutes
Ready In: 
30 Minutes

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Average: 4.2 (11 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 617 Calories from Fat 163

% Daily Value*

Total Fat 18 g28.3%

Saturated Fat 2.9 g14.3%

Trans Fat 0 g

Cholesterol 81.6 mg27.2%

Sodium 220.4 mg9.2%

Total Carbohydrates 82 g27.4%

Dietary Fiber 10.5 g42.2%

Sugars 61 g

Protein 37 g75%

Vitamin A 92.6% Vitamin C 352.9%

Calcium 18.9% Iron 18.5%

*Based on a 2000 Calorie diet

Hot Salsa Filled Sole Recipe