Pan-cooked sole with braised chard, artichokes, and tomatoes

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Pan-cooked sole with braised chard, artichokes, and tomatoes

Carb-Conscious, Soy-Free, Gluten-Free, Diabetes-Friendly, Mediterranean, Lean & Clean, Dairy-Free, Paleo

2 Servings, 300 Calories/Serving

20 Minutes

Imagine your dinner seaside with this 20-minute fish recipe. Sole, a great source of low-fat protein, has a mildly sweet flavor that pairs perfectly with earthy braised vegetables.  

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In your bag

1 bag serves 2 (2 bags serve 4)
Sun Basket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note in your bag.
  • 1 or 2 organic shallots
  • 1 or 2 cloves organic peeled fresh garlic
  • ⅓ cup cooked quartered artichoke hearts
  • 1 teaspoon dried oregano
  • 1 teaspoon Aleppo chile flakes (optional)
  • 1 tablespoon tomato paste
  • 1 cup diced tomatoes
  • ¼ pound organic chopped chard
  • 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, Protein: 20g (40% DV), Fiber: 5g (20% DV), Total Fat: 17g (26% DV), Monounsaturated Fat: 0g, Polyunsaturated Fat: 0g, Saturated Fat: 2.5g (13% DV), Cholesterol: 55mg (18% DV), Sodium: 670mg (28% DV), Carbohydrates: 19g (6% DV), Total Sugars: 8g, Added Sugars: 0g (0% DV).

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.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Prep and cook the vegetables

  • Peel and thinly slice the shallots.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon [2 tsp]. 
  • Coarsely chop the artichokes.

In a large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. Stir in the shallots, garlic, oregano, and as much Aleppo chile as you like, season with salt and pepper, and cook until fragrant and the shallots start to soften, 1 to 2 minutes. Stir in the tomato paste and cook until starting to caramelize, about 1 minute. 

Add the artichokes, tomatoes, and ½ cup [1 cup] water and bring to a boil, then reduce to a simmer. Working in batches if needed, stir in the chard, 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.

2

Prep and cook the fish

  • Pat the fish dry with a paper towel; season the sole lightly with salt and pepper, the halibut or snapper generously.

In another large frying pan over medium-high heat, warm 1 to 2 tablespoons oil until hot but not smoking. 

For 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.

For 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.

For snapper: Add the fish, skin side down, and cook until the skin is crisp, 3 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!
  • Press the garlic (if you have a press). 
  • Measure the garlic.
  • Measure the water for the vegetables.
  • Time the cooking.