Sole with chickpeas, summer squash, and parsley-pecan pesto

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

One-Pan Meal

Sole with chickpeas, summer squash, and parsley-pecan pesto

Lean & Clean, Mediterranean, Dairy-Free, Gluten-Free, Soy-Free

2 Servings, 550 Calories/Serving

30–45 Minutes

Harissa powder gives North African flavor to pan-cooked seafood, drizzled with our signature parsley-pecan pesto for a delicious finish.

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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.
  • Seafood options:
  • 2 wild sole fillets (about 5 ounces each)
  • 2 wild Alaskan halibut fillets (about 6 ounces each)
  • 10 ounces wild sea scallops
  • ½ teaspoon harissa powder
  • 1 cup vegetable broth
  • 1½ cups cooked chickpeas
  • 1 organic zucchini or other summer squash
  • 1 head organic frisée or other chicory lettuce such as endive
  • 1 organic lemon
  • Sun Basket parsley-pecan pesto (EVOO - pecans - fresh parsley - fresh garlic - kosher salt - black pepper)
  • ½ teaspoon red chile flakes (optional)

Nutrition per serving

Calories: 550, Protein: 25g (50% DV), Fiber: 10g (40% DV), Total Fat: 36g (55% DV), Monounsaturated Fat: 24g, Polyunsaturated Fat: 5g, Saturated Fat: 4.5g (23% DV), Cholesterol: 55mg (18% DV), Sodium: 820mg (34% DV), Carbohydrates: 31g (10% DV), Total Sugars: 4g, Added Sugars: 0g (0% DV).
Contains: 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 the ingredients

  • Pat the seafood dry with a paper towel; season with salt and pepper and rub all over with the harissa powder. Let stand while you prepare the vegetables.
  • Measure half the vegetable broth; save the rest for another use.
  • Rinse the chickpeas.
  • Trim the ends from the zucchini; cut the zucchini in half lengthwise, then crosswise into ¼-inch-thick half-moons.
  • Trim the root end from the frisée and divide the head in half. Coarsely chop the leaves of one half; save the remaining frisée for another use.
  • Juice half the lemon; cut the other half into wedges for garnish. [Juice 1 lemon; cut 1 lemon into wedges.]

2

Cook the chickpeas and zucchini

In a large frying pan, combine half the vegetable broth and ½ cup [1 cup] water and bring to a boil. Reduce to a simmer and cook until thickened slightly, 3 to 4 minutes [6 to 8 min].
Add the chickpeas and zucchini and simmer, stirring occasionally, until the chickpeas are heated through, the zucchini is tender, and a little broth remains, 5 to 7 minutes [6 to 8 min]. Remove from the heat and stir in the frisée, 1 tablespoon [2 TBL] lemon juice, and 1 tablespoon [2 TBL] parsley-pecan pesto (set aside the remaining pesto for serving). Transfer to a large bowl and cover to keep warm. Wipe out the pan.

3

Prep and cook the seafood

For the fish (sole or halibut):
In the same pan used for the vegetables, warm 1 tablespoon [2 TBL] oil over medium-high heat until hot but not smoking. Working in batches if needed, add the fish, reduce the heat to medium, and cook, turning once, until the fish is cooked through, 1 to 2 minutes per side for sole and 3 to 5 minutes per side for halibut. Transfer to a plate. Add more oil between batches if needed.

For the scallops::
In the same pan used for the vegetables, warm 2 to 3 teaspoons oil over medium-high heat until hot but not smoking. Working in batches if needed, add the scallops and cook without turning until golden brown on one side and starting to turn opaque, 2 to 4 minutes. Turn and continue cooking for about 30 seconds for translucent or 1 to 2 minutes for opaque. Transfer to a plate. Add more oil between batches if needed.

Serve

Transfer the chickpeas and zucchini to individual plates. Top with the seafood and as much of the remaining pesto and as many chile flakes as you like. Serve the lemon wedges and any leftover pesto on the side.
Kids Can!
  • Measure the vegetable broth.
  • Rinse the chickpeas.
  • Juice the lemon.
  • Garnish with the pesto.