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Steamed Sole with Vegetables

11 Reviews
82% would make this recipe again

Preparation : 10 min Cooking : 15 min
300 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

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 9 tbsp
6 button (white) mushrooms, quartered 80 g
1 tbsp Parsley and Garlic Base 15 mL
2 sole fillets 300 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
salt [optional]
ground pepper to taste [optional]
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 (310g)

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

Protein

31 g

Vitamin A

31 %

Vitamin C

108 %

Calcium

5 %

Iron

9 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

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

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

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Members' Reviews

11 Reviews (11 with rating only ) 82% would make this recipe again