Sole (Lemon Sole), Cauliflower Puree* and Spinach Saute*/Dinner Low Carb
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 1
Ingredients
1 serving [200 g] Cauliflower Puree* Base Recipe1 serving Spinach Saute* Base Recipe/with garlic pureeFor the fish6 oz [85 g] sole1 1/2 tsp butter1 sprig, fresh dill, finely chopped (or 1 tsp dried dill)2 lemon wedges, juicedfreshly ground pepperNote: sole portion is larger than usual because sole is very low in calories by weight. If you don't like butter swap it out for a good fat of choice (olive oil or coconut oil).
Prepare the cauliflower puree, following the Base Recipe instructions. While the cauliflower is cooking, prepare the spinach puree with garlic following the Base Recipe. Cover and set aside the cauliflower and spinach. Keep warm.
Bring an 8" non-stick pan to med-high heat. Add the butter, heat until bubbles subside. Add the sole. Cook about 1 minute on first side. Juice the first wedge of lemon, then carefully flip the fish and cook about 30 seconds on the second side, just until fish is translucent.
COOK'S NOTE: sole is very tender, and it may fall apart no matter how careful you are when you handle the fish. Just carry on. It will taste just as good in flakes as it does as a whole fillet.
Place the fish on a warm plate, sprinkle with dill and lemon juice from the last lemon wedge. Add the cauliflower puree and spinach saute.
Bring an 8" non-stick pan to med-high heat. Add the butter, heat until bubbles subside. Add the sole. Cook about 1 minute on first side. Juice the first wedge of lemon, then carefully flip the fish and cook about 30 seconds on the second side, just until fish is translucent.
COOK'S NOTE: sole is very tender, and it may fall apart no matter how careful you are when you handle the fish. Just carry on. It will taste just as good in flakes as it does as a whole fillet.
Place the fish on a warm plate, sprinkle with dill and lemon juice from the last lemon wedge. Add the cauliflower puree and spinach saute.
Nutritional Info Amount Per Serving
- Calories: 326.7
- Total Fat: 4.4 g
- Cholesterol: 123.5 mg
- Sodium: 189.7 mg
- Total Carbs: 27.6 g
- Dietary Fiber: 0.0 g
- Protein: 101.2 g
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