Spicy sole with Mediterranean vinaigrette and chickpeas

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

Spicy sole with Mediterranean vinaigrette and chickpeas

Spicy sole with Mediterranean vinaigrette and chickpeas

Gluten-Free Friendly, Dairy-Free, Soy-Free, Mediterranean, Lean & Clean, Pescatarian, Diabetes-Friendly, Carb-Conscious, No Added Sugar, <600 Calories

2 Servings, 370 Calories/Serving

20 Minutes

As an accompaniment for chile flake–crusted seafood, we cook chickpeas with sweet grape tomatoes until they’re soft and creamy. This healthy dish is perfect for a night in.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sunbasket 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 organic red onion
  • 1 cup cooked chickpeas
  • ¼ pound organic grape or cherry tomatoes
  • 4 or 5 sprigs organic fresh flat-leaf parsley
  • 3 ounces organic baby spinach or other leafy greens
  • Seafood options:
  • 2 wild sole fillets (about 5 ounces each)
  • 2 wild Alaskan halibut fillets (about 5 ounces each)
  • 2 wild skin-on snapper fillets (about 6 ounces each)
  • 1 teaspoon red chile flakes (optional)
  • Sunbasket Mediterranean lemon vinaigrette (extra virgin olive oil, lemon juice, garlic, kosher salt, lemon zest, black pepper, dried oregano)
Ingredient IQ

A favorite way to add heat to most any dish, chile flakes tend to contain every part of the dried chile: skin, seeds, and veins (the hottest part because they hold the most capsaicin). Red chile flakes are most often made from crushed dried cayenne chiles, though you can sometimes find them made from ancho and arbol chiles as well. Heat and color can vary widely depending on the brand.

Nutrition per serving

Calories 370, Total Fat 21g (27% DV), Sat. Fat 3g (15% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 580mg (25% DV), Total Carb. 26g (9% DV), Fiber 8g (29% DV), Total Sugars 5g (Incl. 0g Added Sugars, 0% DV), Protein 23g

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

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

Wash produce before use

1

Prep and cook the chickpeas

  • Peel and thinly slice enough onion to measure ½ cup [1 cup].
  • Rinse the chickpeas.
  • Cut the tomatoes in half.
  • Strip the parsley leaves from the stems; coarsely chop the leaves. Set aside half for garnish.

In a medium [large] sauce pot over medium heat, warm 1 teaspoon [2 tsp] oil until hot but not smoking. Add the onion, season lightly with salt and pepper, and cook, stirring occasionally, until the onion starts to soften, 2 to 3 minutes. Add the chickpeas, tomatoes, and ¼ cup [½ cup] water and season with salt and pepper. Cook, stirring occasionally, until the tomatoes begin to break down and the chickpeas are softened, 6 to 8 minutes. Remove from the heat and immediately stir in the spinach and half the parsley. Season to taste with salt and pepper. 

While the chickpeas are cooking, prepare the seafood.

2

Prep and cook the seafood

For the sole and halibut:
  • Pat the fish dry with a paper towel; season with salt, if desired, and pepper and sprinkle with as many red chile flakes as you like.
In a large frying pan over medium-high heat, warm 1 tablespoon [2 TBL] oil until hot but not smoking. Add the fish, reduce the heat to medium, and cook, turning once, until the fish is cooked through, 2 to 3 minutes per side for sole and 3 to 5 minutes per side for halibut. Transfer to a plate.

For the scallops:
  • Pat the scallops dry with a paper towel; season lightly with salt, if desired, and sprinkle with as many red chile flakes as you like.
In a large frying pan over high heat, warm 1 teaspoon [2 tsp] oil until hot but not smoking. 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.

Serve

Transfer the chickpeas to individual bowls. Top with the seafood and drizzle with as much Mediterranean lemon vinaigrette as you like. Garnish with the remaining parsley and serve any remaining vinaigrette on the side. 

Kids Can!
  • Measure the onion.
  • Rinse the chickpeas.
  • Strip the parsley leaves.
  • Drizzle the seafood with the vinaigrette.
  • Garnish with the parsley.
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