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+ servings

Sole Caponera

Course Lunch
Cuisine Seafood
Servings 4 people
Calories 105 kcal

Ingredients
  

  • 1 tbsp coconut oil
  • 1 clove garlic minced
  • 1 large onion sliced and then quartered
  • 2 cups favorite tomato sauce
  • 2 tbsp Capers
  • 4 4 oz Dover Sole fillets or another white, flaky fish, washed

Instructions
 

  • Heat coconut oil in sauté pan. Add onions and garlic and cook until onion starts to become transparent, about 3-5 minutes.
  • Add tomato sauce so it covers entire bottom of sauce pan and is about ½ inch high in the pan.
  • Also add capers and let mixture heat for about 2-3 minutes, stirring occasionally.
  • Once sauce is hot, add the fish and spoon sauce over the filets so they are completely covered.
  • Cook on medium-low heat for about 10 minutes, depending on thickness of fish (do not cover) (Some fishes may need longer).
  • Fish is full cooked when it starts to flake.

Notes

[nutrition-label]

Nutrition

Calories: 105kcalCarbohydrates: 10gProtein: 7gFat: 4gSaturated Fat: 3gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.3gCholesterol: 15mgSodium: 255mgPotassium: 449mgFiber: 2gSugar: 5gVitamin A: 400IUVitamin C: 23.1mgCalcium: 20mgIron: 1.1mg
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