Steamed Sole with Vegetables

19 Reviews
83% would make this recipe again

This recipe is incompatible with your food profile

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

Ingredients

4 tsp olive oil 0.7 fl.oz
1/2 onions, coarsely chopped 3.5 oz
1 clove garlic, minced
1 zucchini, cut into dices 4.6 oz
1/2 yellow or red sweet peppers, cut into squares 3.5 oz
8 mini-tomatoes (cherry, miniature or grape), halved 1/2 cup
6 button (white) mushrooms, quartered 2.9 oz
1 pinch salt [optional]
ground pepper to taste [optional]
1 tbsp Parsley and Garlic Base 0.5 fl.oz
2 sole fillets 11 oz
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
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.