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Hazelnut Stuffed Sole with Oranges
Courtesy of UK Seafish Authority
Servings: 4
Prep Time: 5 Min.
Cook Time: 25 Min.
What you need:
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4 - 6 oz. sole fillets (fresh or defrosted)
2 Tbsp. butter
1/2 small onion, finely chopped
2 Tbsp. hazelnuts, ground
2 Tbsp. dry breadcrumbs
1 Tbsp. parsley, chopped
juice and zest of 1/2 lemon
10.5 oz. can mandarin orange slices
salt and pepper, to taste
What to do:
1. Pre-heat oven to 350°F.
2. Melt butter in a small pan. Add onion and cook 2-3 min, until softened. Stir in hazelnuts, breadcrumbs, parsley, lemon zest and juice. Season with salt and pepper.
3. Lay fish on a board, skinned side up and place a spoonful of the stuffing onto each fillet about 1 inch away from the tail. Wrap the tail end over the stuffing and roll up each fillet. Place in a baking dish.
Top with mandarin orange segments and bake uncovered for 20 min.
4. Serve with new potatoes and baby vegetables.

Courtesy of Seafish, the UK Sea Fish Industry Authority www.seafish.org

"From sea to plate, Seafish delivers expert knowledge, skills and support which help the UK seafood industry secure a sustainable and profitable future."
Serve with:
Serve with new potatoes and baby vegetables.
Wine pairings:
Chablis, Chardonnay, Viognier
Nutritional information:
Calories: 293;   Total Fat: 11g;   Saturated Fat: 4g;   Cholesterol: 97mg;   Total Carbs: 15g;   Fiber: 3g;   Protein: 34g;   Sodium: 228mg;  
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