EXPLORE:

Almond-crusted sole with piccata sauce and baby broccoli
Heart-Check Certified

Almond-crusted sole with piccata sauce and baby broccoli

Gluten-Free, Soy-Free, Paleo, Lean & Clean

2 Servings, 400 Calories/Serving

20 – 30 Minutes

Chef Justine dusts sole with almond meal and stirs red pepper vinaigrette into a classic Italian-American piccata sauce to give our paleo meal a subtly sweet finish.

In your bag

1 bag serves 2 (2 bags serves 4)
  • 10 ounces baby broccoli
  • 1 or 2 cloves peeled fresh garlic
  • 1 lemon
  • ¼ teaspoon red chile flakes (optional)
  • 2 wild sole fillets (about 5 ounces each)
  • ¼ cup almond meal
  • 3 or 4 sprigs fresh flat-leaf parsley
  • Sun Basket red pepper vinaigrette (roasted red peppers - olive oil - red wine vinegar - almonds - Dijon mustard)
  • 2 tablespoons capers
  • 1 tablespoon unsalted butter (optional)

Chef's Tip

If you prefer your meal piping hot, keep the broccoli and sole warm on a heatproof plate in a 200°F oven while you make the sauce.

Make It Leaner

To reduce sodium even more, rinse the capers in a colander before preparing the piccata sauce in Step 4.

Nutrition per serving

Calories: 400, Protein: 26g (52% DV), Fiber: 6g (24% DV), Total Fat: 29g (45% DV), Monounsaturated Fat: 15g, Polyunsaturated Fat: 3.5g, Saturated Fat: 3.5g (18% DV), Cholesterol: 65mg (22% DV), Sodium: 600mg (25% DV), Carbohydrates: 15g (5% DV), Total Sugars: 4g, Added Sugars:: 0g (0% DV).
Contains: Milk, Fish, Tree Nuts

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 blanch the baby broccoli

  • Trim the root ends from the baby broccoli.
Bring a medium sauce pot of salted water to a boil. Add the broccoli and cook until crisp-tender, 2 to 4 minutes. Drain, rinse under cold water, and pat dry.
While the broccoli cooks, prepare the garlic and lemon.

2

Prep the garlic and lemon; finish the broccoli

  • Finely chop, press, or grate enough garlic to measure 1 teaspoon.
  • Zest and juice half the lemon, keeping the zest and juice separate; set aside the juice for the piccata sauce. Cut half the lemon into wedges for garnish.
In a large frying pan over medium heat, warm 1 to 2 tablespoons oil until hot but not smoking. Stir in the garlic and as many chile flakes as you like and cook until fragrant, about 1 minute. Stir in the broccoli, season with salt and pepper, and cook until tender, 1 to 2 minutes. Remove from the heat and stir in the lemon zest. Transfer to a plate. Wipe out the pan.

3

Prep and cook the sole

  • Pat the sole dry with a paper towel; season lightly with salt and pepper.
In a shallow bowl or plate, spread the almond meal in an even layer. Dredge the sole in the almond meal, coating both sides; shake off any excess.
In the same pan used for the broccoli, warm 1 to 2 tablespoons oil over medium heat until hot but not smoking. Add the sole and cook, turning once, until golden brown and just cooked through, 2 to 3 minutes per side. Transfer to a plate. Do not clean the pan.

4

Prep the parsley; make the piccata sauce

  • Strip the parsley leaves from the stems; coarsely chop the leaves. Set aside for garnish.
In the same pan used for the sole, stir in the red pepper vinaigrette, capers, and lemon juice and cook over low heat, stirring frequently, until slightly thickened, 1 to 2 minutes. Remove from the heat, add the butter, if using, and whisk or stir until smooth. Season to taste with salt and pepper.

5

Serve

Transfer the sole to individual plates. Top with half the piccata sauce and garnish with the parsley. Serve with the broccoli, lemon wedges, and the remaining piccata sauce on the side.
The Heart-Check Certification indicates the recipe meets the American Heart Association®'s nutrition requirements: no butter, no added salt from your pantry, and reflects the lower amounts of oil suggested for preparation.

Similar Recipes