Pacific Sole With Oranges & Pecans Recipe

Recipe By Slurrp

Pacific Sole With Oranges & Pecans is a light and flavorful dish that combines delicate sole fillets with the sweetness of oranges and the crunch of pecans. The sole fillets are seasoned with salt and pepper, then pan-seared until golden brown. They are then topped with a mixture of orange segments, pecans, and fresh herbs. The result is a delicious and elegant seafood dish that is perfect for a special occasion or a weeknight dinner.

4.7
20 Rating -
Rate
1hr 45minstotal
1hr 45m.total
Pacific Sole With Oranges & Pecans
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ingredients serve

Ingredients for Pacific Sole With Oranges & Pecans Recipe

  • 2 Sole Fillets
  • As required Salt And Pepper To Taste
  • 1 tablespoon Olive Oil
  • 1 Oranges, Segmented
  • 0.13 cup Chopped Pecans
  • 1 tablespoon Chopped Fresh Parsley
  • 1/2 Juice Lemon

Directions: Pacific Sole With Oranges & Pecans Recipe

Cooking Directions

  • STEP 1.Season the sole fillets with salt and pepper.
  • STEP 2.Heat olive oil in a skillet over medium-high heat.
  • STEP 3.Add the sole fillets to the skillet and cook for 2-3 minutes per side, until golden brown and cooked through.
  • STEP 4.Meanwhile, combine the orange segments, pecans, parsley, and lemon juice in a bowl.
  • STEP 5.Place the cooked sole fillets on a serving platter and top with the orange and pecan mixture.
  • STEP 6.Serve the Pacific sole with oranges and pecans with a side of steamed vegetables or a fresh salad.

Cooking Tips

  • Make sure not to overcrowd the skillet when cooking the sole fillets, as they need space to brown properly.
  • You can substitute other white fish fillets like flounder or halibut for the sole if desired.
  • For extra flavor, drizzle the cooked sole fillets with a little melted butter or olive oil before serving.

Storage and Serving

  • Leftover Pacific sole with oranges and pecans can be stored in an airtight container in the refrigerator for up to 2 days.
  • Reheat the sole gently in a skillet or microwave before serving.
  • Serve the Pacific sole with a side of steamed vegetables or a fresh salad for a complete meal.
Nutrition
value
236
calories per serving
11 g Fat28 g Protein4 g Carbs2 g FiberOther

Current Totals

  • Fat
    11g
  • Protein
    28g
  • Carbs
    4g
  • Fiber
    2g

MacroNutrients

  • Carbs
    4g
  • Protein
    28g
  • Fiber
    2g

Fats

  • Fat
    11g

Vitamins & Minerals

  • Calcium
    154mg
  • Iron
    4mg
  • Vitamin A
    2mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    2mg
  • Vitamin B6
    249mg
  • Vitamin B9
    1179mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    1mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    54mg
  • Manganese
    < 1mg
  • Phosphorus
    303mg
  • Selenium
    30mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp