Sole with red pepper vinaigrette and lemon-garlic broccoli

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

Customer Favorite

Sole with red pepper vinaigrette and lemon-garlic broccoli

Carb-Conscious, Paleo, Soy-Free, Dairy-Free, Gluten-Free

2 Servings, 310 Calories/Serving

15 Minutes

This easy Mediterranean-inspired meal is loaded with nutritious foods: pan-cooked fish, iron-rich broccoli, and an immune-boosting red pepper pan sauce.

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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.
  • ½ pound organic broccoli
  • 1 or 2 cloves organic peeled fresh garlic
  • 1 organic lemon
  • 1 teaspoon red chile flakes (optional)
  • Fish options:
  • 2 wild skinless sole fillets (about 5 ounces each)
  • 2 wild skin-on snapper fillets (about 6 ounces each)
  • 2 wild Alaskan skinless halibut fillets (about 6 ounces each)
  • 2 sustainably raised Faroe Islands skinless salmon fillets (about 5 ounces each)
  • Sun Basket red pepper vinaigrette (EVOO - roasted red peppers - red wine vinegar - Dijon mustard - kosher salt)
  • 3 tablespoons capers

Nutrition per serving

Calories: 310, Protein: 20g (40% DV), Fiber: 5g (20% DV), Total Fat: 21g (32% DV), Monounsaturated Fat: 14g, Polyunsaturated Fat: 1.5g, Saturated Fat: 2.5g (13% DV), Cholesterol: 55mg (18% DV), Sodium: 860mg (36% DV), Carbohydrates: 11g (4% DV), Total Sugars: 4g, 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 broccoli

  • Cut the broccoli into 2-inch florets; trim any coarse stems.
  • Finely chop, press, or grate enough garlic to measure 1 teaspoon [2 tsp].
  • Zest the lemon and juice half, keeping the zest and juice separate; set aside the juice for the sauce. Cut half the lemon into wedges for garnish. [Zest and juice 1 lemon; cut 1 lemon into wedges.]
In a large frying pan over medium heat, warm 1 to 2 tablespoons oil until hot but not smoking. Add the broccoli, season with salt and pepper, and cook, stirring occasionally, until the broccoli starts to soften, 3 to 4 minutes. Stir in the garlic and as many chile flakes as you like and cook until fragrant, about 1 minute. Stir in 2 tablespoons [¼ cup] water and cook until the liquid has evaporated and the broccoli is tender, 1 to 2 minutes. Remove from the heat and stir in the lemon zest. Transfer to a plate. Wipe out the pan. While the broccoli cooks, prepare the fish.

2

Prep and cook the fish

  • Pat the fish dry with a paper towel; season lightly with salt and pepper.
In the same pan used for the broccoli, warm 2 to 3 teaspoons oil over medium-high heat 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 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.

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 salmon: 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 .

Transfer to a plate. While the fish cooks, prepare the sauce.

3

Make the sauce

In a small frying pan over low heat, combine the red pepper vinaigrette, capers, and lemon juice and cook, stirring frequently, until thickened slightly, 1 to 2 minutes. Remove from the heat, add 1 tablespoon [2 TBL] oil, if desired, and stir or whisk until smooth. Season to taste with salt and pepper.

Serve

Transfer the broccoli and fish to individual plates and top the fish with half the sauce. Serve the lemon wedges and remaining sauce on the side.
Kids Can!
  • Press the garlic (if you have a press).
  • Juice the lemon.
  • Measure the water for the broccoli.