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Simple Sole On Lemony Greens

danispies's picture
Dani whips up this super d'lishes, clean and simple fish dish!
  Dandelion greens 1 Bunch (100 gm), trimmed and chopped
  Baby spinach 1 Bunch (100 gm)
  Dill 1⁄2 Cup (8 tbs), chopped
  Lemon juice 1 Tablespoon
  Garlic 5 Clove (25 gm), chopped
  Extra virgin olive oil 1 1⁄2 Tablespoon
  Sole 2 Ounce, cut into pieces
  Paprika 3 Dash
  Salt To Taste
  Pepper To Taste

Preheat broiler to high.

Heat a large sauté pan over medium low heat and add one tbsp of extra virgin olive oil. Once the oil has heated through toss in the garlic and sauté for a couple minutes or until the garlic Is nice and fragrant.

Stir in the dandelion greens along with a pinch of salt and pepper. Pop a lid on and sauté for about 5 minutes.

Once your greens have wilted down, stir in the spinach, lemon juice, half the dill and another little pinch of salt and pepper. Toss everything together before popping the lid back on for another two minutes or so.

While your greens are finishing up rub the sole with a little olive oil and season with some salt, pepper, and paprika. Pop the sole under the broiler for about 2-3 minutes (you’ll see it cooks really fast).

Once you’re ready to serve up your greens add in the rest of the dill and top with the broiled sole… enjoy!

Recipe Summary

Difficulty Level: 
Very Easy
Preparation Time: 
5 Minutes
Cook Time: 
10 Minutes
Ready In: 
15 Minutes
All of you seafood lovers are surely going to love this preparation of sole fish. Here the sole is served on a platter of lemony green. Nutrition wise this dish is loaded with vitamins, minerals, proteins etc. Watch the video to see how easily the chef prepares this dish.

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Average: 3.9 (3 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 188 Calories from Fat 111

% Daily Value*

Total Fat 12 g18.5%

Saturated Fat 0.99 g4.9%

Trans Fat 0 g

Cholesterol 13.6 mg4.5%

Sodium 307.8 mg12.8%

Total Carbohydrates 12 g3.9%

Dietary Fiber 3.6 g14.3%

Sugars 1.4 g

Protein 9 g17.9%

Vitamin A 180.9% Vitamin C 71.7%

Calcium 17.9% Iron 19%

*Based on a 2000 Calorie diet


Judy Barker's picture
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Simple Sole On Lemony Greens Recipe Video