Sole in an Orange Sauce
A sweet and sour sauce is a wonderful complement to your fish fillets.
Preparation
10 minutes
Cooking
25 minutes
Portions
4
Food storage
3 days in the fridge.
Recipe: Illustrated version
A recipe that’s easy to follow, with illustrations and simple steps Download the PDFCategories
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.
Preparation
- Place oven rack in the middle position and preheat the oven to 160oC (325oF). Oil a baking sheet or cover with parchment paper.
- Heat the oil in large frying pan with a cover over medium-high heat. Add the onions and garlic and cook for 3 minutes.
- Add the mustard, oregano, orange juice, salt and pepper. Bring to a boil.
- 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.
- 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.
- 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.
- 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.
- When serving, spread some sauce over each fillet and garnish with one or two orange slices.
Tip: Use the cooking time to prepare your side dishes.
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