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Sole with Basil, Tomatoes and Oregano (Melissa d'Arabian) Recipe

Sole with Basil, Tomatoes and Oregano (Melissa d'Arabian) Recipe

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Sole with Basil, Tomatoes and Oregano (Melissa d'Arabian)

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Ingredients:

Serving

two 8-oz fillets sole
kosher salt and freshly ground black pepper
2 tbsp olive oil
1 tsp dried oregano
1/4 tsp red pepper flakes
1 clove garlic, sliced
3 red potatoes, diced and parboiled
1 14- oz can whole tomatoes, chopped , juices reserved
juice of 1 lemon
3/4 cup chicken stock
2 tbsp chopped fresh basil, plus extra for garnish

Directions:

Preheat the oven to 350 degrees F.
Pat the sole dry with paper towels and sprinkle with salt and pepper. In a large ovenproof saute pan, brown the sole in 1 tablespoon olive oil on one side, then remove from the pan and set aside. Add the oregano, red pepper flakes and garlic to the pan and saute 1 minute. Next, add the potatoes and chopped tomatoes (with their juices) and cook 1 to 2 minutes. Pour half of the lemon juice into the pan, add the chicken stock and season with salt and pepper. Bring to a simmer, and then add the fish back to the pan and baste with the sauce. Finish cooking in the oven, 5 to 7 minutes.
Remove the fish from the pan and place on a platter. Return the pan to the stove and add the remaining 1 tablespoons olive oil along with the chopped basil and remaining lemon juice. Let the sauce reduce over medium heat, 2 minutes. Serve the fish with the sauce and garnish with chopped basil.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	223.8 Kcal (937 kJ)
Calories from fat	67.33 Kcal
		% Daily Value*
Total Fat	7.48g	12%
Cholesterol	1.35mg	0%
Sodium	224.33mg	9%
Potassium	1075.32mg	23%
Total Carbs	34.78g	12%
Sugars	6.49g	26%
Dietary Fiber	5.33g	21%
Protein	6.64g	13%
Vitamin C	24mg	40%
Iron	2.7mg	15%
Calcium	58.8mg	6%

Amount Per 100 g
Calories	71.39 Kcal (299 kJ)
Calories from fat	21.48 Kcal
		% Daily Value*
Total Fat	2.39g	12%
Cholesterol	0.43mg	0%
Sodium	71.56mg	9%
Potassium	343.01mg	23%
Total Carbs	11.09g	12%
Sugars	2.07g	26%
Dietary Fiber	1.7g	21%
Protein	2.12g	13%
Vitamin C	7.7mg	40%
Iron	0.9mg	15%
Calcium	18.7mg	6%

* 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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