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Nectarine Sole

QUICK FACTS

  PREPARATION TIME
10 min (for 3 serves)

 
  COOKING TIME
8 min (for 3 serves)
  DINNER
Fish
 

SUMMARY

 

This super simple, delicious and healthy recipe needs only a few ingredients! It is rich in Omega-3 fatty acids which may help prevent coronary heart disease and stroke.

INGREDIENTS

0.67 medium fillet (233 g)
  Sole Fillet
67 g
  Nectarines, sliced
0.67 lime (14 g)
  Lime Juice
7 g
  Fresh Corriander, leaves
1 g
  Sea Salt
1 g
  Black Pepper, ground
3 g
  Olive Oil
 

METHOD

1. Sprinkle fillets with salt and pepper.

2. In large skillet, heat olive oil and cook fish 2 minutes on each side, until almost fully cooked.

3. Remove the fish to a warm platter and cover.

4. Using the same skillet, add juice and nectarines. Cook for 2-3 minutes, then return fish to skillet and cook for 1-2 minutes longer or until fish flakes easily with a fork.

5. Sprinkle with coriander or parsley and serve immediately.

  NUTRITIONAL PANEL
Per Serve
Energy:
562.7 kJ  (134.5 kcal)
Protein:
22.3 g
Total Fat:
3.3 g
-Saturated:
0.7 g
-Mono-Unsaturated:
1.8 g
-Poly-Unsaturated:
0.5 g
Total Carbs:
3.0 g
-Complex Carbs:
0.0 g
-Sugar:
3.0 g
Fibre:
0.9 g
Water:
130.4 mL
Alcohol:
0.0 g
Cholesterol:
70.0 mg
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