Sole Fillets With Oranges Recipe

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Sole Fillets With Oranges Recipe
Sole is one of my favorite varieties of fish. It is low in fat, with just 2 grams in a 3-ounce serving, and is also an excellent source of EPA and DHA (the two omega-3 fatty acids in fish oil). Omega-3 fatty acids can help decrease insulin resistance in diabetics, while also reducing the risk for macular degeneration, stroke, heart attacks and certain cancers. Try this Grilled Sole recipe with Oranges --- the light, citrusy flavour will tantalizes your taste buds without requiring a lot of preparation or cooking time.
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Healthy Diet Lunch And Dinner
Prep Time 35 minutes
Cook Time 15 minutes
Servings
people
Ingredients
  • 4 Sole Fillets
  • 1 inch Ginger Root Peeled and grated
  • 1 tbsp Orange Rind Grated
  • 4 tbsp Orange Juice
  • 1 tbsp Light Soy Sauce
  • 1 tbsp Parsley Fresh and Chopped
  • 1 Bunch Salad leaves to serve
  • 4 Wedges Orange to garnish
Healthy Diet Lunch And Dinner
Prep Time 35 minutes
Cook Time 15 minutes
Servings
people
Ingredients
  • 4 Sole Fillets
  • 1 inch Ginger Root Peeled and grated
  • 1 tbsp Orange Rind Grated
  • 4 tbsp Orange Juice
  • 1 tbsp Light Soy Sauce
  • 1 tbsp Parsley Fresh and Chopped
  • 1 Bunch Salad leaves to serve
  • 4 Wedges Orange to garnish
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Rating: 0
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Instructions
  1. Remove any fine bones from the sole fillets and rinse lightly. Pat dry with kitchen towels and place in a large shallow dish.
  2. Mix the grated ginger, garlic, orange rind, orange juice and soy sauce together in a small bowl. Pour this sauce over the cleaned fish fillets.
  3. Cover loosely and leave to marinate for at least 30 mins in the fridge. If you are marinating for longer, spoon the marinade over the fish occasionally and turn the fillets every hour.
  4. Preheat the grill to high and line the grill rack with foil.
  5. Drain the marinade from the fish, reserving it in a separate bowl. Place the fish on the grill rack.
  6. Grill the sole fillets for about 4-5 minutes, cooking on both sides. Spoon a little marinade over the fish while cooking, so that the meat doesn’t dry out.
  7. Remove the fish from the grill rack and transfer to serving plates. Garnish with orange wedges and chopped parsley. Serve hot with the salad leaves.
Nutrition Facts
Sole Fillets With Oranges Recipe
Amount Per Serving
Calories 73 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 0.03g 0%
Polyunsaturated Fat 0.05g
Monounsaturated Fat 0.1g
Cholesterol 14mg 5%
Sodium 324mg 14%
Potassium 294mg 8%
Total Carbohydrates 10g 3%
Dietary Fiber 2g 8%
Sugars 6g
Protein 7g 14%
Vitamin A 38%
Vitamin C 84%
Calcium 8%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.

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