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Pan-Fried Sole with Cucumber and Tomato Salsa Recipe

Pan-Fried Sole with Cucumber and Tomato Salsa Recipe

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Pan-Fried Sole with Cucumber and Tomato Salsa

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Ingredients:

Serving

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

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	87.91 Kcal (368 kJ)
Calories from fat	39.2 Kcal
		% Daily Value*
Total Fat	4.36g	7%
Cholesterol	18.2mg	6%
Sodium	794.21mg	33%
Potassium	302.39mg	6%
Total Carbs	7.42g	2%
Sugars	4.59g	18%
Dietary Fiber	1.53g	6%
Protein	4.94g	10%
Vitamin C	27.7mg	46%
Vitamin A	0.4mg	13%
Iron	7mg	39%
Calcium	27.5mg	3%

Amount Per 100 g
Calories	52.04 Kcal (218 kJ)
Calories from fat	23.2 Kcal
		% Daily Value*
Total Fat	2.58g	7%
Cholesterol	10.77mg	6%
Sodium	470.13mg	33%
Potassium	179mg	6%
Total Carbs	4.39g	2%
Sugars	2.72g	18%
Dietary Fiber	0.91g	6%
Protein	2.92g	10%
Vitamin C	16.4mg	46%
Vitamin A	0.2mg	13%
Iron	4.1mg	39%
Calcium	16.3mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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