Fillet of Sole with Dried Cranberry Reduction

This is a very healthy and flavorful fish recipe that is perfect for a mid week dinner when you are short on time. The sauce is made by sautéing onions and dried cranberries and then adding balsamic vinegar and brown sugar. The result is a syrupy cranberry reduction that is absolutely delicious over flaky white fish. This is definitely a healthier dish which requires only one tablespoon of butter in the entire recipe. The fish is sprinkled with breadcrumbs, salt and pepper and lightly sprayed with olive oil before broiling in the oven for 5 or 6 minutes. I like to serve the fish with Pearl Couscous Primavera. The whole dinner will be ready in 30 minutes.

I like to incorporate healthy fruits and vegetables into my recipes whenever possible. A lot of flavor can be added to a dish using fruit instead of butter and oil. Cranberries are a great way to add a tangy sweetness to a dish. Cranberries are healthy and have research indicates that they can help reduce the risk of cardiovascular disease. Cranberries contain polyphenols with anti inflammatory properties which help lower hypertension which results in better cardiovascular health. This recipe for Sweet Cranberry Reduction is a great way to prepare a healthy meal without sacrificing flavor.

What Are Some Other Ways To Use The Cranberry Reduction:

  • Grilled Chicken Breast
  • Halibut, Cod or Flounder
  • Pork Chops or Pork Loin
  • Lamb Chops or Leg of Lamb
  • On a Turkey Sandwich instead of mayonnaise
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Fillet of Sole with Dried Cranberry Reduction

Brown Sugar and Balsamic Vinegar Blended with Dried Cranberries creates a Sweet Tart topping for flaky Fillet of Sole
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Course
Cuisine: American
Keyword: fish, seafood
Servings: 4 people
Calories: 304kcal

Ingredients

  • 2 lb Fillet of Sole
  • 1 cup onions chopped
  • 1 cup dried cranberries or more if you like
  • 1 tbsp butter
  • ¼ cup breadcrumbs
  • salt and pepper
  • 1 tbsp packed brown sugar
  • 2 tbsp balsamic vinegar

Instructions

  • Preheat oven to 400
  • melt butter in a pan and add onions
  • saute onions until translucent and add cranberries
  • add vinegar and brown sugar
  • simmer for 5 minutes
  • while sauce is simmering sprinkle salt and pepper on fish
  • top with breadcrumbs and spray or drizzle olive oil on fish
  • bake in oven for 5 or 6 minutes until done

Nutrition

Serving: 1person | Calories: 304kcal | Carbohydrates: 35g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 102mg | Sodium: 729mg | Potassium: 461mg | Fiber: 3g | Sugar: 23g | Vitamin A: 82IU | Vitamin C: 3mg | Calcium: 79mg | Iron: 1mg

2 thoughts on “Fillet of Sole with Dried Cranberry Reduction

  1. I love that you can reduce the amount to 2 servings and the whole recipe automatically changes. Living alone, I often make 2 servings and eat it the next night (even though I know fish is not great re-heated). Can’t wait to try this.

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