Sautéed Sole with Olive Oil, Parsley, and Green Onions

Name: Sautéed Sole with Olive Oil, Parsley, and Green Onions
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 3 tablespoons extra-virgin olive oil; 10 ounces sole fillets; 1/2 teaspoon sea salt; 6 green onions, trimmed and left whole; 2 tablespoons finely chopped fresh parsley; 1 lemon, half sliced and half juiced

2 steps

Prep:5minCook:10min

Updated at: Thu, 17 Aug 2023 10:37:12 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories308.3 kcal (15%)

Total Fat24.3 g (35%)

Carbs5 g (2%)

Sugars1.5 g (2%)

Protein18.7 g (37%)

Sodium795 mg (40%)

Fiber1.7 g (6%)

% Daily Values based on a 2,000 calorie diet

Ingredients

2 servings

3 tablespoonsextra-virgin olive oil

10 ouncessole fillets

½ teaspoonsea salt

6green onions

trimmed and left whole

2 tablespoonsfresh parsley

finely chopped

1lemon

half sliced and half juiced

Instructions

Step 1

Heat a sauté pan to medium-hot and add the olive oil. Add the fish and salt, then lay the green onions alongside the fish, cover, and sauté for about 4 minutes on the first side, turning once carefully. Sprinkle half the parsley on each side of sole. Tilt the pan occasionally to coat the fish and continue to cook until the second side flakes with a fork, another 3-4 minutes.

Step 2

Carefully remove the fillets from the pan and place on a platter along with the green onions. Serve with lemon slices and drizzled with a little lemon juice.