Steamed Sole with Butternut Squash Sauce
Here’s a seasonal and vibrant dish that proves simple is sometimes best. Haddock, tilapia, halibut, or catfish would be other good fish options.
1 Tbsp (15 mL) grapeseed or extra-virgin olive oil
1 leek, white and light green parts, thinly sliced
2 garlic cloves, sliced
3 cups (750 mL) cubed butternut squash
1 cup (250 mL) low-sodium chicken broth or vegetable broth
1/2 tsp (2 mL) black pepper, divided
1/4 tsp (1 mL) sea salt
1 lb (450 g) sole fillets
2 Tbsp (30 mL) chopped chives
In medium-sized saucepan, heat oil over medium heat. Add leek and garlic; cook until leek has softened, about 3 minutes. Add butternut squash, broth, and 1/4 tsp (1 mL) black pepper. Bring to a boil, reduce heat, and simmer, covered, until squash is tender, about 10 minutes. Transfer mixture to blender or food processor container and carefully blend until smooth.
Meanwhile, season fish with salt and remaining pepper. Place fillets on parchment paper-lined steamer tray. You can also place fish on lettuce leaves if not using parchment paper. Steam until opaque throughout, about 7 minutes, covered, over about 2 in (5 cm) of water. You don’t want fish fillets to overlap, so steam on two trays or in batches if necessary.
Divide butternut sauce among serving plates and nestle fish into sauce. Garnish with chives.
Serves 4.
Each serving contains: 206 calories; 24 g protein; 5 g total fat (1 g sat. fat, 0 g trans fat); 17 g total carbohydrates (3 g sugars, 3 g fibre); 264 mg sodium
source: "Full Steam Ahead", alive #363, January 2012
Steamed Sole with Butternut Squash Sauce
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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