Steamed Fillet of Sole

May 08, 2023May 8, 20230 3

Healthy and delicious Steamed Fillet of Sole

by The Chefin Seafood

Prep

10 min

Cook

10 min

Ready In

20 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

240

Sugar

Fat

13g

If you are looking for a light and tasty seafood dish that's easy to make and healthy, steamed fillet of sole is an excellent choice. This recipe combines the natural flavor of sole with the crispness of fennel and the tanginess of orange to create a dish that's both satisfying and light. The balsamic butter sauce gives the fish a rich and savory touch while still keeping it light on the calories. Serve this dish with a side salad or some roasted vegetables to complete your healthy and delicious meal.

Instructions

1.	Clean and slice fennel then place it on the bottom of a steamer, cut orange into rounds and place it on top of the fennel
2.	Spread some sour cream on top of each sole fillet then sprinkle with salt and freshly ground black pepper.
3.	Place each fillet on top of the orange slices in the steamer.
4.	Cook the whole dish for around 8-10 mins.
5.	While the fish is cooking, melt some butter in a pan and stir in a dash of balsamic vinegar.
6.	When the fillets are done, transfer them to a plate and drizzle with the balsamic butter sauce.

PROS

Steaming the fish in this recipe helps maintain its natural flavor and nutrients, making it a healthy option for seafood lovers.

The combination of fennel, orange, and balsamic sauce gives a unique and satisfying taste.

It’s easy to prepare and takes less than 30 minutes.

CONS

Sole is a relatively expensive fish, which may not be suitable for tight budgets.

Steaming requires a special steamer or cooking equipment, which may not be available in all kitchens.

HEALTH & BENEFITS

Sole is a rich source of omega-3 fatty acids and vitamin B12, making it good for heart health and brain function.
The fennel in this recipe is a source of fiber, vitamin C, and antioxidants.
The orange provides vitamin C, folate, and potassium.
The balsamic vinegar in the sauce contains antioxidants and may help regulate blood sugar levels.

	250 g fennel
	1 orange
	75 ml sour cream
	4 sole fillets , bigger the better
	butter
	balsamic vinegar
	olive oil