Steamed Sole With Fragrant Herbs. Fennel Salad With Orange Sauce

May 10, 2023May 10, 20230 2
Steamed Sole With Fragrant Herbs. Fennel Salad With Orange Sauce
in Seafood

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 sole fillets
3 sprigs rosemary , oregano and fresh thyme
salt
3 fennel
1 orange
2 teaspoons mustard
orange and curry flavoured salt

Nutrision Information

Servings Per Recipe
3
Calories
150
Sugar
5g
Fat
3g
Steamed Sole With Fragrant Herbs. Fennel Salad With Orange Sauce is a light and healthy seafood dish that is perfect for a summer dinner. The delicate white fish is flavoured with aromatic herbs like rosemary, oregano and thyme, and steamed to perfection to retain its moisture and nutrients. The fennel salad provides a refreshing contrast to the fish, with its crispy texture and subtle anise flavour. The orange sauce adds a zesty note to the dish, and the salt adds a touch of spiciness to elevate the flavours. This recipe is a crowd-pleaser that is easy to prepare and sure to impress.

Instructions

1.Preheat the oven to 200°C / 400°F.
2.Wash and dry the sole fillets, and season with salt.
3.Place the fillets on a steamer rack, and add the herb sprigs.
4.Put the rack over boiling water and steam for 10-15 minutes until the fish is cooked.
5.While the fish is cooking, slice the fennel and arrange on plates.
6.To make the orange sauce, juice the orange and mix with the mustard and flavoured salt.
7.Drizzle the fish with the sauce and serve with the fennel salad.

PROS

Steaming is a healthy way to cook fish, and the fragrant herbs add delicious flavour.

The orange sauce is tangy and refreshing, and the fennel salad is crisp and crunchy.

CONS

The preparation can be time-consuming, and some people may not like the anise flavour of fennel.

Sole can be quite expensive, and it is important to source it sustainably.

HEALTH & BENEFITS

Sole is low in calories and fat, and high in protein and essential nutrients like vitamins D and B12.
Fennel is a good source of fibre, antioxidants and potassium, and has been used in traditional medicine to aid digestion and reduce inflammation.
Oranges are rich in vitamin C and other beneficial compounds like flavonoids that can lower risk of chronic diseases.

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