Equipment
Ingredients
Mango Yogurt Sauce
- 1 ripe mango, peeled and pitted
- 120 g greek yogurt, plain, full-fat
- 15 ml lime juice
- 5 g honey
- 1 g salt
Salad Base
- 200 g butter lettuce, washed and torn
- 100 g cucumber, sliced
- 30 g red onion, thinly sliced
- 15 ml olive oil
- 5 ml lime juice
Sole
- 4 sole fillets
- 30 g all-purpose flour
- 2 g salt
- 1 g black pepper, freshly ground
- 30 g unsalted butter
- 15 ml vegetable oil
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 316 kcal
- Protein
- 24 g
- Carbohydrates
- 18 g
- Fat
- 17 g
- Fiber
- 2 g
- Sugar
- 9 g
- Sodium
- 751 mg
- Saturated Fat
- 6 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 5 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 85 mg
- Potassium
- 483 mg
- Calcium
- 95 mg
- Iron
- 1.1 mg
- Magnesium
- 39 mg
- Phosphorus
- 404 mg
- Zinc
- 0.7 mg
- Vitamin A
- 182 mcg
- Vitamin C
- 24 mg
- Vitamin D
- 4.2 mcg
- Vitamin E
- 2.1 mg
- Vitamin K
- 10 mcg
- Vitamin B6
- 0.2 mg
- Vitamin B12
- 1.7 mcg
- Thiamin
- 0.07 mg
- Riboflavin
- 0.07 mg
- Niacin
- 2.0 mg
- Folate
- 35 mcg
- Water
- 232 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Combine mango flesh, Greek yogurt, 15ml lime juice, honey, and a pinch of salt in a blender. Puree until smooth and creamy.
In a large bowl, prepare the salad by tossing the lettuce, cucumber, and red onion with the olive oil and remaining 5ml lime juice just to coat. Set aside.
Pat the sole fillets dry with paper towels. Season both sides with salt and pepper, then lightly dredge in flour, shaking off any excess.
Heat the vegetable oil and butter in a large non-stick skillet over medium-high heat until the butter foams but does not brown.
Add the fillets to the pan (work in batches if necessary). Sear for 2-3 minutes per side until golden brown and the flesh is opaque and flakes easily. Target internal temperature is 63°C/145°F.
Divide the salad among plates. Place a warm sole fillet on top of the greens and drizzle generously with the mango yogurt sauce.
Chef's Notes
- Choose a firm, sweet mango (like Honey or Alphonso) for the best sauce flavor without needing extra sugar.
- Dredging the fish in flour is optional but recommended; it creates a protective barrier that keeps the delicate meat moist and adds a pleasant texture.
- If you cannot find sole, flounder or thin tilapia fillets are acceptable substitutes.
- Serve immediately; the warmth of the fish against the cool, crisp salad is key to the dish's appeal.
Storage
Refrigerator: 1 day — Fish is best eaten immediately. Sauce keeps for 2 days. Salad must be stored undressed.
Reheating: Gently reheat fish in a low oven; sauce should be served cold.
Troubleshooting
Fish falls apart when flipping
Cause: Fish stuck to pan or was flipped too early/roughly
Fix: Piece it together on the plate and cover the break with sauce
Prevention: Ensure pan is hot and non-stick; wait until crust forms before flipping
Cultural Context
While sole meunière is a classic French preparation, this dish introduces a tropical twist with a mango-yogurt base, reflecting modern fusion cuisine's focus on lighter, fruit-forward sauces that complement delicate seafood.
