Roasted Sole with Artichokes and Capers

Try this quick Roasted Sole with Artichokes and Capers recipe from Scales by Conair for a healthy yet elegant entrée.

Nutritional Information


Per serving (Makes 4 servings):
  • Calories290
  • Carbohydrates10g
  • Protein25g
  • Fat17g
  • Saturated Fat3g
  • Cholesterol5mg
  • Sodium660mg
  • Calcium74mg
  • Fiber5g

Ingredients

  • 3-1/2tablespoons fresh lemon juice, divided
  • 2medium artichokes, trimmed to the heart and cut into wedges
  • 3tablespoons extra virgin olive oil
  • 3/4teaspoon sea or kosher salt, divided
  • 1/2teaspoon freshly ground black pepper, divided
  • 1pound fillet of sole, or other similar white fish
  • 2tablespoons drained capers
Roasted Sole with Artichokes and Capers

Directions

  • 1With the rack in the middle position, preheat a toaster oven to 425°F on the bake setting. Line baking tray with aluminum foil.
  • 2Add cold water and 2 tablespoons of the lemon juice to a small mixing bowl. Add the artichokes and agitate in water. Drain and pat dry. Toss with 2 tablespoons of oil and 1/4 teaspoon each of the salt and pepper. Place on the prepared baking tray and roast for about 20 minutes, or until lightly browned.
  • 3While artichokes are roasting, rinse and pat dry the fish. Rub with the remaining olive oil, salt, pepper and lemon juice. Once artichokes have been roasted, place the seasoned fish on top of the artichokes; top with the capers. Roast fish until it is just cooked through, about 15 minutes, depending on the thickness of the fish.
  • 4Remove and serve immediately.