Photo: Stephanie Studer
Dover sole with lime and ginger
11 ingredients
30 min + 10 min
Serves 2
openrecipes
Any sweet, meaty white fish, such as hake, cod and John Dory would make a good alternative to Dover sole, or you could try sea bass or bream fillets if you want a lighter option. If you’re using bass or bream you can skip the oven stage, and simply fry them in the pan: start them off skin-side down, then cook for a few minutes on the flesh side.
Estimated Nutrition (whole recipe, rough)
795
Calories
18g
Protein
28g
Fat
122g
Carbs
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Vegetable | 1 tbsp (14g) | 120 |
| Butter | 1 tbsp (14g) | 102 |
| Pomegranate | 1/2 cup seeds (87g) | 72 |
| Asparagus | 6 spears (90g) | 27 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Rapeseed Oil | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 tbsp plain flour
- ½-1 tsp chilli powder
- and freshly ground saltblack pepper
- 2 Dover sole
- 1–2 tbsp vegetable or rapeseed oil
- 12 asparagus
- 140g/5oz unsalted butter
- 50g/2oz chopped fresh root ginger
- 4 tbsp lime juice
- 30g/1¼oz fresh pomegranate
- 2 tbsp chopped fresh coriander
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes