Baked Sole With Mango Recipe

Baked Sole with Mango is a delicious and healthy seafood dish that combines the delicate flavor of sole with the sweetness of mango. The sole fillets are seasoned with a blend of spices and then baked to perfection. The mango adds a refreshing and tropical twist to the dish, complementing the mild flavor of the fish. This recipe is quick and easy to make, making it perfect for a weeknight dinner or a special occasion.

4.3
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30minstotal
20minsPrep
10minsCook
30m.total
20m.Prep
10m.Cook
Baked Sole With Mango
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ingredients serve

Ingredients for Baked Sole With Mango Recipe

  • 1 Sole Fillets
  • As required Salt, To Taste
  • As required Black Pepper, To Taste
  • 1/4 teaspoon Paprika
  • 1/4 teaspoon Garlic Powder
  • 1/4 Ripe Mango, Peeled And Sliced
  • as required Fresh Cilantro Or Parsley, For Garnish

Directions: Baked Sole With Mango Recipe

Cooking Directions

  • STEP 1.Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • STEP 2.Season the sole fillets with salt, pepper, paprika, and garlic powder.
  • STEP 3.Place the seasoned fillets on the prepared baking sheet and top each fillet with a few slices of mango.
  • STEP 4.Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork.
  • STEP 5.Serve the baked sole with mango hot, garnished with fresh cilantro or parsley.
  • STEP 6.Cooking Tips: Make sure to choose ripe mangoes for the best flavor. You can also add a squeeze of lime juice over the fish before baking for an extra burst of citrus flavor.
  • STEP 7.Storage and Serving: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or microwave before serving.

Cooking Tips

  • Make sure to choose ripe mangoes for the best flavor.
  • You can also add a squeeze of lime juice over the fish before baking for an extra burst of citrus flavor.

Storage and Serving

  • Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
  • Reheat in the oven or microwave before serving.
Nutrition
value
185
calories per serving
2 g Fat33 g Protein7 g Carbs< 1 g FiberOther

Current Totals

  • Fat
    2g
  • Protein
    33g
  • Carbs
    7g
  • Fiber
    < 1g

MacroNutrients

  • Carbs
    7g
  • Protein
    33g
  • Fiber
    < 1g

Fats

  • Fat
    2g

Vitamins & Minerals

  • Calcium
    86mg
  • Iron
    < 1mg
  • Vitamin A
    16mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    1mg
  • Vitamin B6
    117mg
  • Vitamin B9
    2381mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    21mg
  • Vitamin E
    < 1mg
  • Copper
    < 1mcg
  • Magnesium
    52mg
  • Manganese
    < 1mg
  • Phosphorus
    219mg
  • Selenium
    69mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp