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Pan-Fried Sole with Cucumber and Tomato Salsa

Pan-Fried Sole with Cucumber and Tomato Salsa
Becky Luigart-Stayner; Lydia DeGaris-Pursell
Yield

4 servings (serving size: 1 fillet and 1/2 cup salsa)

This simple pan-fried fish is brightened with a mild but colorful fresh salsa. Any variety of sole or flounder will work in this recipe - try lemon sole or butter sole.

Ingredients

  • 2 cups quartered cherry tomatoes
  • 3/4 cup finely chopped cucumber
  • 1/3 cup finely chopped yellow bell pepper
  • 3 tablespoons chopped fresh basil
  • 2 tablespoons capers
  • 1 1/2 tablespoons finely chopped shallots
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons grated lemon rind
  • 1 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 1 tablespoon olive oil
  • 4 (6-ounce) sole fillets, skinned

Nutrition Information

  • calories 175
  • caloriesfromfat 27 %
  • fat 5.3 g
  • satfat 0.9 g
  • monofat 2.8 g
  • polyfat 0.9 g
  • protein 25.2 g
  • carbohydrate 6.5 g
  • fiber 1.6 g
  • cholesterol 61 mg
  • iron 1.1 mg
  • sodium 826 mg
  • calcium 40 mg

How to Make It

  1. Combine first 8 ingredients in a bowl; stir in 1/2 teaspoon salt and 1/8 teaspoon black pepper.

  2. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle fish with 1/2 teaspoon salt and 1/8 teaspoon black pepper. Add fish to pan; cook 1 1/2 minutes on each side or until fish flakes easily when tested with a fork. Serve with salsa.