Healthy Recipes

Seafood Strength: Pan-Roasted Fillet of Sole Recipe

A simple fish recipe that goes straight to your muscles.

Seafood Strength: Pan-Roasted Fillet of Sole
Calories 470
Protein 40g
Fat 11g
Carbs 37g

Compared with chicken, eggs, and steak, fish stinks. But it’s the leanest protein there is, so you need to make a place for it in your diet. This recipe cuts down the smell and the cooking time. You can even prepare a delicious side of sweet potatoes simultaneously, as you’ll use your oven for both the fish and the potatoes, maximizing your time in the kitchen.

Seafood Strength: Pan-Roasted Fillet of Sole Recipe Servings: 1
You'll need
  • 1 large sweet potato, skin on, diced
  • Salt and ground pepper to taste
  • 1 8 oz fillet of gray or lemon sole, skin on
  • 1 tbsp unsalted butter
1. Preheat oven to 425°.
2. Place parchment paper on a cookie sheet and put sweet potatoes on it. Season with salt and pepper, then place in oven.
3. Season fish with salt and pepper, and heat a saucepan over medium heat.
4. Place the butter in the pan, then the fish, skin down.
5. When fish turns white at the edges, place in oven with the potatoes for 5 minutes. Serve.