In order to bring you the best organic produce, some ingredients may differ from those depicted.
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Pan-cooked sole with braised chard, artichokes, and tomatoes
Keto-Friendly, Gluten-Free Friendly, Dairy-Free, Soy-Free, Paleo, Mediterranean, Lean & Clean, Pescatarian, Carb-Conscious, No Added Sugar, <600 Calories
2 Servings, 300 Calories/Serving
20 Minutes
Imagine your dinner seaside with this 20-minute fish recipe. Sole is a great source of low-fat protein and its mildly sweet flavor pairs perfectly with earthy braised vegetables.
In your bag
- 1 bunch organic chard or other leafy greens (about ½ pound)
- 1 or 2 organic shallots
- 1 or 2 cloves organic peeled fresh garlic
- ¼ cup cooked quartered artichoke hearts
- 1 teaspoon dried oregano
- 1 teaspoon Aleppo chile flakes (optional)
- 1 tablespoon tomato paste
- 1 cup diced tomatoes
- Fish options:
- 2 wild skinless sole fillets (about 5 ounces each)
- 2 wild Alaskan skinless halibut fillets (about 6 ounces each)
- 2 wild skin-on snapper fillets (about 6 ounces each)
Nutrition per serving
Calories 300, Total Fat 17g (22% DV), Sat. Fat 2.5g (13% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 760mg (33% DV), Total Carb. 20g (7% DV), Fiber 6g (21% DV), Total Sugars 8g (Incl. 0g Added Sugars, 0% DV), Protein 21g
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
Prep the vegetables
- Strip the chard leaves from the stems; coarsely chop the leaves and stems, keeping them separate.
- Peel and thinly slice the shallots.
- Finely chop, press, or grate enough garlic to measure 1½ teaspoons [3 tsp].
- Coarsely chop the artichokes.
2
Cook the vegetables
In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the chard stems and shallots, season with salt and pepper, and cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Stir in the garlic, oregano, and as much Aleppo chile as you like, season with salt and pepper, and cook until fragrant, about 1 minute. Stir in the tomato paste and cook until starting to caramelize, about 1 minute.
Add the artichokes, tomatoes, and 1 cup [2 cups] water and bring to a boil, then reduce to a simmer. Working in batches if needed, stir in the chard leaves, season lightly with salt and pepper, and cook, stirring occasionally, until the chard has wilted and the liquid has thickened slightly, 4 to 6 minutes. Remove from the heat and season to taste with salt and pepper. While the vegetables are cooking, prepare the fish.
3
Prep and cook the fish
- Pat the fish dry with a paper towel; season lightly with salt and pepper.
In another large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking.
Sole:
Add the fish and cook until lightly browned on the bottom side, 1 to 2 minutes. Turn and cook until the flesh is opaque and flaky, 1 to 2 minutes.
Halibut:
Add the fish and cook until lightly browned on the bottom side, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes.
Snapper:
Add the fish, skin side down, and cook until the skin is crisp, 4 to 5 minutes. Turn and cook until the flesh is opaque and flaky, 2 to 4 minutes.
Serve
Transfer the vegetables to individual plates, top with the fish, and serve.
Kids Can!
- Strip the chard leaves.
- Press the garlic (if you have a press).
- Measure the garlic.
- Measure the water for the vegetables.
- Time the cooking.