In order to bring you the best organic produce, some ingredients may differ from those depicted.
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Pan-fried sole with nectarine BBQ sauce and carrot-raisin slaw
Dairy-Free, Pescatarian, <600 Calories
2 Servings, 590 Calories/Serving
20 Minutes
Good ol’ fashioned fish fry, coming right up! For this Southern meal, we dish out cornmeal-crusted fish topped with sah-weet nectarines and tangy South Carolina BBQ sauce.
In your bag
- ¼ pound organic shredded carrots
- 3 ounces organic shredded green or other cabbage
- ¼ cup golden raisins
- Sunbasket “creamy” slaw dressing (paleo mayo - honey - apple cider vinegar - celery seeds)
- 1 organic nectarine or other stone fruit
- Sunbasket South Carolina BBQ sauce base (Dijon mustard - honey - vegan Worcestershire - balsamic vinegar - brown sugar - sweet smoked paprika - black pepper - cayenne)
- 1 organic egg
- Sunbasket cornmeal blend (cornmeal - whole wheat flour)
- Fish options:
- 2 wild skinless sole fillets (about 5 ounces each)
- 2 wild skin-on snapper fillets (about 6 ounces each)
- 2 sustainably raised skin-on barramundi fillets (about 6 ounces each)
Nutrition per serving
Calories 590, Total Fat 32g (41% DV), Sat. Fat 4.5g (23% DV), Trans Fat 0g, Cholest. 145mg (48% DV), Sodium 970mg (42% DV), Total Carb. 56g (20% DV), Fiber 7g (25% DV), Total Sugars 32g (Incl. 14g Added Sugars, 28% DV), Protein 24g
Contains:
Eggs, Wheat, Soybeans
Sodium does not include pantry salt; for reference, ⅛; teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.
Instructions
Wash produce before use
1
Make the carrot-raisin slaw
In a medium bowl, toss together the carrots, cabbage, raisins, and “creamy” slaw dressing. Stir in 2 to 3 teaspoons water and season to taste with salt and pepper.
2
Make the nectarine BBQ sauce
- Peel the nectarine. Cut the nectarine in half and remove the pit; coarsely chop the fruit.
In a small sauce pot over medium heat, warm 1 to 2 teaspoons oil until hot but not smoking. Stir in the nectarine and cook until starting to soften, 1 to 2 minutes. Stir in the BBQ sauce base, reduce the heat to low, cover, and cook until the nectarine is softened and the sauce is heated through, 8 to 10 minutes.
Remove from the heat. Using the back of a wooden spoon, break up any large nectarine pieces. Season to taste with salt and pepper. While the sauce is cooking, prepare the fish.
3
Prep and cook the fish
- Crack the egg into a shallow bowl, season with salt and pepper, and beat with a fork until just blended.
- On a plate or shallow bowl, season the cornmeal blend with salt and pepper and spread in an even layer.
- Pat the fish dry with a paper towel; season lightly with salt and pepper.
Working with 1 fillet at a time, dip the fish into the egg; let the excess drip off, then gently press the fish into the cornmeal, coating both sides.
In a large frying pan over medium heat, warm 2 to 3 tablespoons oil until hot but not smoking. Add the fish and cook, turning once, until the crust is golden brown and the fish is cooked through, 2 to 4 minutes per side for sole and 4 to 6 minutes per side for snapper or barramundi. Transfer to a paper-towel-lined plate.
Serve
Transfer the carrot-raisin slaw to individual plates. Top with the fish, spoon over as much nectarine BBQ sauce as you like, and serve.
Kids Can!
- Make the slaw.
- Season the cornmeal and spread on a plate.
- Time the cooking.
- Transfer the slaw to plates.