Sole with orange, a very simple fish recipe to make with quick pan cooking. With its tasty and fragrant sauce, it fits all menus because it is tasty, delicate, and light. The preparation is very easy, you just have to flour the soles, brown them, and cook them with the orange juice. In a few minutes, you will bring a very tasty second course to the table!
Here are some other recipes for you:
- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Seasonality: All Seasons
- Energy 102.20 (Kcal)
- Carbohydrates 3.67 (g) of which sugars 2.56 (g)
- Proteins 16.39 (g)
- Fat 2.67 (g) of which saturated 0.59 (g)of which unsaturated 1.31 (g)
- Fibers 0.61 (g)
- Sodium 299.24 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 soles (about 7 oz each)
- 1 orange (large)
- parsley
- semolina flour (or regular flour)
- extra virgin olive oil
- butter
- salt
- pepper
Tools
- Pan
- Citrus Juicer
Preparation
Clean the soles by removing the guts, head, and skin. You can have the fishmonger do this, as I did in this case.
Wash the soles and dry them well with kitchen paper.
Coat them in semolina (or flour), on both sides.
Heat a large pan with a dash of oil and a small piece of butter. Place the soles (1) and let them brown for a couple of minutes, turning them gently. Salt and pepper.
Squeeze the orange juice and pour it into the pan (2). Cook the soles (7-8 minutes, depending on size), basting them occasionally with the sauce.
When the fish is cooked and the liquid has thickened, sprinkle with a handful of parsley and turn off the heat. If you like, you can add some grated orange zest.
The sole with orange is ready, serve it hot with its fragrant cooking sauce.
Suggestions and Notes
You can fillet the soles before putting them in the pan, in this case, the cooking times will be very short.
You can replace parsley with thyme or chives.
You can omit the butter if you don’t like it, the sauce will be less creamy but still tasty.
If you’d like to keep following me
You can find me on Facebook, Instagram, and Pinterest!
To receive the recipe of the day for free, you can subscribe to my Telegram channel.
If you like the recipes and want to support my work, you can buy me a coffee on Ko-fi.
