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Ingredients

Buttery Sole with Spring Vegetables

Butter makes everything better – so go ahead, embrace it on a ketotarian diet. It adds richness to this uber easy sautéed sole with crunchy carrots, bell pepper and snap peas.

Servings
4
Prep Time
30 min
Duration
30 min

Ingredients

  • ¼ cup organic unsalted butter, divided

    3 tbsp extra-virgin olive oil, divided

    1½ lb wild sole, patted dry

    ½ tsp sea salt + additional to taste

    ¼ tsp ground black pepper + additional to taste

    1 sweet onion, chopped

    8 oz carrots, cut into ½-inch pieces on a diagonal (1¾ cups)

    3 oz snap peas, trimmed, halved on a diagonal (1 cup)

    1 red bell pepper, cut into 1-inch cubes

    2 cloves garlic, minced

    2 tbsp fresh lemon juice

    1 tbsp chopped fresh flat-leaf parsley + additional for garnish

Preparation

1. Preheat oven to 200ºF; line a large baking sheet with parchment. In a large skillet on medium-high, melt 2 tbsp butter with 2 tbsp oil. Season fish with ⅛ tsp each salt and pepper. Add to skillet and cook until golden, basting with butter mixture occasionally, 2 to 3 minutes per side. Transfer to baking sheet; cover and keep warm in oven.

2. To skillet, melt 1 tbsp butter with remaining 1 tbsp oil. Add onion, season with ⅛ tsp salt and cook, stirring occasionally, until just tender, about 3 minutes. Add carrots; sauté 1 minute. Add peas, bell pepper and garlic, season with ¼ tsp salt and ⅛ tsp pepper and continue to sauté until vegetables are crisp-tender, about 5 minutes more. Stir in lemon juice and parsley; sauté 1 minute. Stir in remaining 1 tbsp butter and cook, stirring, until butter melts and sauce thickens slightly. Season with additional salt and pepper. Sprinkle with additional parsley before serving.

Nutrition Information

  • Serving Size 1 fish fillet and 1 cup vegetables
  • Calories 386
  • Carbohydrate Content 16 g
  • Cholesterol Content 107 mg
  • Fat Content 26 g
  • Fiber Content 4 g
  • Protein Content 23 g
  • Saturated Fat Content 9 g
  • Sodium Content 426 mg
  • Sugar Content 9 g
  • Monounsaturated Fat Content 12 g
  • Polyunsaturated Fat Content 2 g