Pacific Sole with Oranges & Pecans

Pacific Sole with Oranges & Pecans

14 Reviews
From: EatingWell Magazine August/September 2005

Not so long ago, Dover sole meant an overcooked fillet swimming in butter, dotted with tasteless dried herbs and soaked in too much lemon juice. But sole deserves a comeback: it can become a satisfying, sophisticated, one-skillet dinner with very little effort. The recipe can easily be doubled.

Ingredients 2 servings

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Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
  • 1 orange
  • 10 ounces Pacific sole, (see Note) or tilapia fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 2 teaspoons unsalted butter
  • 1 medium shallot, minced
  • 2 tablespoons white-wine vinegar
  • 2 tablespoons chopped pecans, toasted (see Cooking Tip)
  • 2 tablespoons chopped fresh dill


  • Active

  • Ready In

  1. Using a sharp paring knife, remove the skin and white pith from orange. Hold the fruit over a medium bowl and cut between the membranes to release individual orange sections into the bowl, collecting any juice as well. Discard membranes, pith and skin.
  2. Sprinkle both sides of fillets with salt and pepper. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the fillets and cook 1 minute for sole or 3 minutes for tilapia. Gently flip and cook until the fish is opaque in the center and just cooked through, 1 to 2 minutes for sole or 3 to 5 minutes for tilapia. Divide between 2 serving plates; tent with foil to keep warm.
  3. Add butter to the pan and melt over medium heat. Add shallot and cook, stirring, until soft, about 30 seconds. Add vinegar and the orange sections and juice; loosen any browned bits on the bottom of the pan and cook for 30 seconds. Spoon the sauce over the fish and sprinkle each portion with pecans and dill. Serve immediately.
  4. Makes 2 servings.
  • Ingredient Note: The term “sole” is widely used for many types of flatfish from both the Atlantic and Pacific. Flounder and Atlantic halibut are included in the group that is often identified as sole or grey sole. The best choices are Pacific, Dover or English sole. Other sole and flounder are overfished.
  • Cooking Tip: To toast chopped nuts or seeds: Cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition information

  • Per serving: 185 calories; 9 g fat(3 g sat); 2 g fiber; 11 g carbohydrates; 16 g protein; 35 mcg folate; 65 mg cholesterol; 6 g sugars; 0 g added sugars; 493 IU vitamin A; 43 mg vitamin C; 64 mg calcium; 1 mg iron; 649 mg sodium; 366 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1 fruit, 4 lean meat, 1 fat | 1 Carbohydrate Serving

Reviews 14

August 17, 2016
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By: Teola Mulholland
Added some OJ just to make more sauce. I liked it, the kids not so much.
October 07, 2015
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By: EatingWell User
Wow! A new family favorite This has become a new family favorite. What I love about this recipe is that it is easy to make, healthy, and oh so flavorful. I just love how all these flavors come together. I am so happy I gave this recipe a try. Make sure you have fresh juicy oranges, that makes a difference. NOTES: I made this dish with tilapia fillets and substituted champagne vinegar. Pros: Easy to make, Healthy, Flavorful Cons: None
August 13, 2015
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By: EatingWell User
Strange meal The oranges, shallots, dill, and fish combination was very strange. In my opinion, the flavor was too off-the-wall and the dill and shallots were overpowering. Would not recommend or make it again. I only ate a couple of bites before throwing it away. Pros: Relatively easy to make Cons: Taste
January 11, 2015
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By: amrehagen
Tasty sauce, needs tweaking Use tilapia in place of sole, since that's what was available. Otherwise, I think the orange I used was too small or not terribly juicy, because I had a hard getting a properly saucy sauce. Next time I will use a larger navel orange and see if that produces a better consistency. Otherwise, I really liked the combination of citrus and vinegar. Unfortunately, I didn't have any dill, which I think would add an additional brightness. I liked this enough that I will try it again in the future and see if I can work out the kinks. Pros: Very flavorful Cons: Be careful about amounts
January 05, 2015
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By: rareformjax
Odd Combination of Flovors The dish was very attractive and not hard to make, I had all the ingredients and didn't need to shop for anything. I ate about half of one portion before scraping off the oranges and pecans. Don't know what to say, it just didn't taste good. Fish and lemon or lime is great, but oranges don't work. Pros: I live in Florida so pecans and oranges are plentiful Cons: The tastes just didn't blend well together
September 10, 2014
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By: EatingWell User
Easy, quick, delicious, nutritious I was looking for something quick and easy and this what it was. I'm not a huge cook, so appreciated the simplicity. Pros: Easy, quick, delicious, nutritious Cons: None
August 19, 2014
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By: jmc63
This was my first recipe to make with this 1200 calorie diet. I was pleasantly surprised. It was great and my husband liked it too.
July 07, 2014
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By: val.rozzi
This recipe convinced my husband! I prepared this as part of the 1200-calorie meal plan. It was so tasty and filling that my husband is sold on healthier supper meals. I used Alaskan cod. Fantastic! Pros: Delicious, filling Cons: Takes a extra effort to prepare
March 23, 2014
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By: Isabelle
Better then I taught Soooooo easy and very tasty. I did it with tilapia (more flavour). That sauce is so easy and it was super easy to do.