Sole Fillets With Toasted Pine Nuts, Lemon, And Basil

Name: Sole Fillets With Toasted Pine Nuts, Lemon, And Basil
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 2
Cuisine: Global
Ingredients: 340 grams small sole or flounder fillets (about each); 59 milliliters chopped fresh basil; 59 milliliters fresh lemon juice; 5 Tbs extra-virgin olive oil; 118 milliliters toasted pine nuts (see How to toast nuts for more flavor and crunch ); 2 servings Salt and freshly ground black pepper

Sole Fillets With Toasted Pine Nuts, Lemon, And Basil might be just the main course you are searching for. This gluten free, dairy free, and primal recipe serves 2. One portion of this dish contains roughly 26g of protein, 61g of fat, and a total of 663 calories. A mixture of olive oil, basil, lemon juice, and a handful of other ingredients are all it takes to make this recipe so delicious. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. From preparation to the plate, this recipe takes roughly 45 minutes.

Instructions

Season the fillets with salt and pepper.

Ingredients you will need

Salt And Pepper

Heat 4 Tbs. of the olive oil in a large skillet over high heat. Saut the fillets on one side (in batches if necessary) until the edges begin to turn opaque (about 2 minutes) and then turn them over and cook for 1 to 2 minutes to finish.

Ingredients you will need

Olive Oil

Equipment you will use

Frying Pan

Transfer the fillets as they're cooked to a warm plate. When all the fillets are cooked and removed from the pan, carefully pour the lemon juice into the pan, scrape up any browned bits, and boil the juice to reduce it to about 1 Tbs., about 1 minute.

Ingredients you will need

Lemon Juice

Juice

Equipment you will use

Frying Pan

Add the pine nuts and basil and remove the pan from the heat.

Ingredients you will need

Pine Nuts

Basil

Equipment you will use

Frying Pan

Put the fillets on serving plates and spoon the contents of the pan over all.

Equipment you will use

Frying Pan

Drizzle the remaining 1 Tbs. olive oil over as well.

Ingredients you will need

Olive Oil

Calories

660, Fat

54, Fat Calories

490, Saturated Fat

8, Protein

41, Monounsaturated Fat

32, Carbohydrates

1300, Cholesterol

80, Fiber

Photo: Steve Hunter

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8, Polyunsaturated Fat

12, Sodium

Equipment

Frying Pan

Ingredients

Servings:

340grams

small sole or flounder fillets (about each)59milliliters

chopped fresh basil 59milliliters

fresh lemon juice 5Tbs

extra-virgin olive oil 118milliliters

toasted pine nuts (see How to toast nuts for more flavor and crunch )2servings

Salt and freshly ground black pepper

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The FitVine Wine Pinot Grigio with a 4.4 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.