Steamed Sole with Vegetables

Steamed Sole with Vegetables

2 servings
Preparation 10 min
Cooking 15 min

300 calories per 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   9 tbsp
6 button (white) mushrooms, quartered   80 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 tbsp Parsley and Garlic Base (Recipe)   15 mL
2 sole fillets   300 g
1 tbsp lemon juice, freshly squeezed   1/2 lemon
1/4 green onions/scallions, finely chopped [optional]   3.75 g

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

Nutrition Facts

per 1 serving (320g)

Amount

% DV*

* DV = Daily Value

Calories

300

Fat

14 g

22 %

Saturated 2 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

30 %

Vitamin C

110 %

Calcium

6 %

Iron

8 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Vitamin D | Kosher | Low Calorie | Low Saturated Fat | Low Sodium

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