Baked Sole Fillet, the Mediterranean Way

• 分量: 6 servings
• 調理時間: 15 minutes
• 総時間: 30 minutes

材料

1 lime or lemon, juice of

1/2 cup Private Reserve extra virgin olive oil

3 tbsp ghee or unsalted melted butter (if you like it buttery, then add up to 1/2 cup)

2 shallots, thinly sliced

3 garlic cloves, thinly-sliced

2 tbsp capers

1 tsp seasoned salt, or to your taste

3/4 tsp ground black pepper

1 tsp ground cumin

1 tsp garlic powder

1 ½ lb Sole fillet (about 10-12 thin fillets)

4-6 green onions, top trimmed, halved length-wise

1 lime or lemon, sliced (optional)

3/4 cup roughly chopped fresh dill for garnish

手順

In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers.

In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.

Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.

Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.

Remove the fish fillets from the oven and garnish with the chopped fresh dill.

Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.

栄養

• カロリー: 350
• 脂肪総量: 26.1 g
• 飽和脂肪: 6.6 g
• トランス脂肪: 0 g
• コレステロール: 15.3 mg
• ナトリウム: 528.1 mg
• 炭水化物総量: 7.5 g
• 食物繊維: 1.8 g
• 糖質総量: 0.7 g
• タンパク質: 23.1 g