Sole, salsa & rice
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Nutrition balance score
Great
Glycemic Index
49
Low
Glycemic Load
46
High
Nutrition per serving
Calories683.3 kcal (34%)
Total Fat27.1 g (39%)
Carbs93 g (36%)
Sugars5 g (6%)
Protein26.3 g (53%)
Sodium806.5 mg (40%)
Fiber13.1 g (47%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
For the fish
For the warm salad
10cherry tomatoes
whole
2shallot
chopped
2garlic cloves
minced
2 stemskale
destemed, hand crushed, bruised, and chopped
2 Tbspwhite wine
for deglazing
For the rice
1 cupshort grain brown rice
with water to cook according to instructions
1 Tbspbutter
2 Tbspdried thyme
Staples
Instructions
Step 1
Salt the defrosted or fresh fish on both sides and let rest for 10 minutes
Step 2
While it's resting, chop the shallot and mince the garlic
Step 3
In a mid-high heat pan, let the whole cherry tomatoes and the chopped hand crushed kale bruise (without oil) for 3 minutes, shuffling a few times
Step 4
In a saucepan, pepare the short grain rice according to package instructions using water to cook
Step 5
After the cherry tomatoes are bruised, add 2 tbsp of oil, the chopped shallots and minced garlic in the pan with the tomatoes
Step 6
Salt with a big pinch, deglaze with the white wine and let it cook for a few more minutes
Step 7
Reserve the salsa after its all cooked evenly and keep the pan on the heat for the next step
Step 8
After reserving the salsa, add the fish to the heated pan with the salsa residues. Cover and let cook thoroughly (do not overcook).
Step 9
After the rice is cooked, add the thyme, the butter and a big pinch of salt in the rice in the saucepan
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