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Lime-Butter Sole with Grape Tomatoes

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Lime-Butter Sole with Grape Tomatoes

Lime-Butter Sole with Grape Tomatoes

Jessica Braider
Sole is such a delicate fish, that it needs very little done to it. This preparation allows the fish to really shine.
Cook Time 20 mins
Total Time 20 mins
Servings 4 servings

Ingredients
  

  • 1 Tbsp. butter
  • 1 tsp. extra virgin olive oil
  • 1 - 1 1/2 lb. sole fillets or use flounder, tilapia, or other thin white fillets
  • 1 lime or lemon juice only, about 2 Tbsp.
  • 1 Tbsp. white wine or use 1 additional Tbsp. lime or lemon juice
  • 1/4 tsp. salt or to taste
  • 1/8 tsp. black pepper or to taste
  • 1 pint grape or cherry tomatoes halved
  • 1/4 cup fresh flat leaf parsley choppped (optional)

Instructions
 

  • Preheat the oven to 425 degrees.
  • Put the butter and oil in the bottom of a 9 x 13-inch baking dish and put it in the oven until the butter melts.
  • Remove the pan from the oven (don’t forget to use mitts!), and lay the fillets flat in the baking dish.
  • Top them with the lime juice, wine, salt, pepper and tomatoes.
  • Bake it for 10 minutes until the fish is opaque and flakes easily and the tomatoes are softened. Serve it immediately, topped with the parsley, if desired.

Slow Cooker Directions

  • Melt the butter in a small bowl in the microwave, then add the oil, lime juice and wine to the bowl. Place each fish fillet on separate piece of aluminum foil, then brush them with the butter/oil/lime mixture, season with salt and pepper, and top with tomatoes. Fold the aluminum foil over the fish to make a packet, then place the packets in the slow cooker, layering as needed. Cook on high for 3-4 hours or on low for 6-8 hours. Top with the parsley before serving, if desired. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)

Notes

Do Ahead or Delegate: Juice the lime (or lemon), halve the tomatoes, chop the parsley, if using, combine the lime juice, wine, salt, pepper and tomatoes.
Scramble Flavor Booster: Top the fish with about 1/2 tsp. lime or lemon zest or salt-free lemon pepper seasoning before baking it and sprinkle the tomatoes with some crushed red pepper flakes.  Add some capers or chopped olives with the tomatoes.
Tip: Boosting the flavor of your food by adding spices or chilies can help you feel satisfied.  Food that is loaded with flavor will stimulate your taste buds and you'll feel satiated more quickly.  It's a good reason to use The Scramble Flavor Boosters!
Nutritional Information Per Serving (% based upon daily values): Calories 150, Total Fat: 6g, 9%; Saturated Fat: 3g, 13%; Cholesterol: 60mg, 20%; Sodium: 95mg, 4%; Total Carbohydrate: 5g, 2%; Dietary Fiber: 1g, 4%; Sugar: 3g; Protein: 20g
Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
Keyword Dinner, Fall, Gluten-Free, Kid-Friendly, Kosher, Low Carb, Low Fat, Low Sodium, Main Dish, No Added Sugar, Nut-Free, Slow Cooker, Spring, Summer, Super Scramble Express (20 minutes or less total)
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