Steamed Sole with Vegetables

19 Reviews
83% would make this recipe again

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Preparation : 10 min Cooking : 15 min
300 calories/serving

Ingredients

4 tsp olive oil 20 mL
1/2 onions, coarsely chopped 100 g
1 clove garlic, minced
1 zucchini, cut into dices 130 g
1/2 yellow or red sweet peppers, cut into squares 100 g
8 mini-tomatoes (cherry, miniature or grape), halved 1/2 cup
6 button (white) mushrooms, quartered 80 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp Parsley and Garlic Base 15 mL
2 sole fillets 300 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/4 green onions/scallions, finely chopped [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Prepare the vegetables: Coarsely chop the onion and mince the garlic. Cut all the other vegetables into pieces of about the same size. Set them aside.
  2. Heat the oil in a skillet, over medium heat. Add the onion and garlic and sauté 1 min, with stirring, then add all the other vegetables. Season with a little salt and pepper, then continue to cook, with occasional stirring, until al dente, about 8 min. Stir in the parsley and garlic base and cook 1 min.
  3. Sprinkle the sole fillets with the lemon juice, then place them on top of the vegetables. Cover and cook about 5 min over medium heat. The fillets are cooked when they turn opaque. Add a little salt on the fillets, garnish with optional green onions then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

300

Fat

14 g

22 %

Saturated 2.1 g
+ Trans 0 g

11 %

Cholesterol

80 mg

Sodium

140 mg

6 %

Carbohydrate

12 g

4 %

Fibre

2 g

9 %

Sugars

5 g

Net Carbs

10 g

Protein

31 g

Vitamin A

30 %

Vitamin C

107 %

Calcium

5 %

Iron

8 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Folacin, Manganese, Pantothenic Acid, Vitamin B1, Zinc
Source of  :
Calcium, Copper, Fibre, Iron
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 2
More info
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Reviews

19 Reviews (19 with rating only) 83% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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