Sole with Orange Raisin Sauce

  • Yield: 4 servings


1/2cup flour
1/4cup ground flaxseed
1/2teaspoon kosher salt
1/8teaspoon pepper
1 1/2pounds sole or flounder fillets (about 7 small fillets)
2tablespoons canola oil
1cup orange juice
2tablespoons brown sugar
2teaspoons cornstarch
1/3cup golden raisins
1/8teaspoon nutmeg


  1. Preheat the oven to 200F.
  2. Combine the flour, flaxseed, salt, and pepper in a shallow bowl and set aside. Coat the fish on both sides with the flour mixture, shake off excess, and set aside.
  3. Heat 1 tablespoon of the oil in a large nonstick skillet over high heat. Add half of the coated fillets. Cook 2 to 3 minutes per side or until golden and cooked through. Put the cooked fish on a plate or baking sheet and place in the oven to keep warm. Repeat with the remaining oil and fish.
  4. Whisk together the orange juice, brown sugar, and cornstarch and add to the skillet along with the raisins and nutmeg. Place over medium-high heat and bring to a simmer, stirring constantly, and continue to simmer and stir gently until the sauce thickens, about 3 minutes. Place the fish on individual plates. Pour about ¼ cup of the sauce over each piece and serve.

Recipe by Janice Newell Bissex, MS, RD, and  Liz Weiss, MS, RD, Cofounders, Meal Makeover

Nutritional Info *per serving

  • Calories 370
  • Fat 12g
  • Sodium 270mg
  • Carbohydrate 33g
  • Fiber 2g
  • Protein 32g