Sole in an Orange Sauce

Fondation OLO | Recette | Filet de sole sauce à l’orange
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A sweet and sour sauce is a wonderful complement to your fish fillets.

  • Servings: 4
  • Preparation time: 10 minutes
  • Cooking time: 25 minutes
  • Cost per serving: $1.83
  • Storage: 3 days in the fridge.
  • Kitchen tools: Measuring cups and spoons, cutting board, sharp knife, fine grater, small bowl, baking sheet, parchment paper (or oil), large frying pan (with a cover), wooden spoon, spatula
  • This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition

Ingredients

  • 5 ml (1 tsp) canola oil
  • 1 small yellow onion, peeled and chopped
  • 1 garlic clove, peeled and minced
  • 5 ml (1 tsp) mustard powder
  • 1 ml (¼ tsp) dried oregano
  • 375 ml (1½ cup) orange juice
  • Salt and pepper to taste
  • 400 g frozen sole fillets, thawed and patted dry with a paper towel
    This recipe works well with any type of frozen or fresh fish. Feel free to vary the menu.
  • 15 ml (1 tbsp) corn starch, diluted in a little cold water (about 30 ml [2 tbsp])
  • 1 orange – remove the zest and set aside in a bowl, then peel the orange thoroughly:
    first cut a slice off the top and bottom of the orange, then use a knife to remove the pith (the white part), keeping only the flesh and juices. Cut into slices.

Directions

1. Place oven rack in the middle position and preheat the oven to 160oC (325oF). Oil a baking sheet or cover with parchment paper.

2. Heat the oil in large frying pan with a cover over medium-high heat. Add the onions and garlic and cook for 3 minutes.

3. Add the mustard, oregano, orange juice, salt and pepper. Bring to a boil.

4. Reduce heat so that the liquid simmers, then add the sole fillets. Cook the fish for 8 minutes, or until it is no longer translucent.

Tip: Use the cooking time to prepare your side dishes.

5. Using a spatula, remove the fillets from the frying pan and place delicately on the baking sheet, being careful not to break them. Sprinkle the orange zest over the fillets.

6. Spread the peeled orange slices on the baking sheet around the fish and cook for about 5 minutes, to warm the oranges and finish cooking the fish.

7. Meanwhile, add the diluted corn starch to the sauce in the frying pan. Bring to a boil, stirring constantly until the sauce thickens. Cover to keep warm and set aside.

8. When serving, spread some sauce over each fillet and garnish with one or two orange slices.


Nutritional balance

This recipe provides foods from the following food groups:

  • Meat and alternatives
  • Vegetables
  • Fruit

Serve with:

  • A grain product (rice or couscous, for example)
  • Vegetables (cooked vegetables, for example) to round out the serving, and a fruit
  • A glass of milk or fortified soy beverage