Sole and Spinach Salad with Hot Lime Vinaigrette
- Vegetable recipes
- Prenatal pick
- Lactose free
- Low calorie
The word pan-fried doesn't have to mean unhealthy. Heart-healthy olive oil is an important part of a balanced diet.
Ingredients
- Half red onion, thinly sliced
- 12 cups (3 L) lightly packed fresh baby spinach
- 1 sweet yellow pepper, sliced thinly into rings
- 3 tbsp (45 mL) extra-virgin olive oil
- 1 lb (500 g) sole fillets, or other whitefish fillets
- 1/4 tsp (1 mL) salt
- 2 cloves garlic, minced
- 1/2 tsp (2 mL) hot pepper flakes
- 2 tbsp (30 mL) lime juice
- 1 tsp (5 mL) Dijon mustard
- 1/4 tsp (1 mL) liquid honey
Preparation
Soak onion in water for 15 minutes; drain well and pat dry. Place in large bowl; add spinach and sweet pepper. Set aside.
In nonstick skillet, heat 1 tbsp (15 mL) of the oil over medium-high heat. Sprinkle fish with half of the salt; pan-fry until fish flakes easily when tested, 3 to 4 minutes. Transfer to plate; keep warm.
In same skillet, heat remaining oil. Fry garlic, hot pepper flakes and remaining salt until fragrant, about 30 seconds. Whisk in lime juice, mustard, honey and 1 tbsp (15 mL) water; remove from heat.
Pour about two-thirds of the hot vinaigrette over spinach mixture and toss to coat. Divide among four plates. Lay one fish fillet on each salad; spoon remaining vinaigrette over fish.
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