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Becky Luigart-Stayner; Lydia DeGaris-Pursell Photo by: Becky Luigart-Stayner; Lydia DeGaris-Pursell

Pan-Fried Sole with Cucumber and Tomato 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.

Cooking Light SEPTEMBER 2002

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

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

Preparation

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

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.

Nutritional Information

Amount per serving
  • Calories: 175
  • Calories from fat: 27%
  • Fat: 5.3g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 2.8g
  • Polyunsaturated fat: 0.9g
  • Protein: 25.2g
  • Carbohydrate: 6.5g
  • Fiber: 1.6g
  • Cholesterol: 61mg
  • Iron: 1.1mg
  • Sodium: 826mg
  • Calcium: 40mg
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Pan-Fried Sole with Cucumber and Tomato Salsa recipe

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