Steamed Sole with Vegetables

1 Reviews
100% would make this recipe again

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Preparation : 10 min Cooking : 15 min
270 calories/serving
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Ingredients

4 tsp Garlic-Infused Oil 20 mL
1/4 fennels, finely chopped 80 g
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
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp Parsley Base 15 mL
2 sole fillets 300 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/4 scallion, green tops, green tops only, 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: Finely chop the fennel. Cut all the other vegetables into pieces of about the same size. Set them aside.
  2. Heat the garlic-infused oil in a skillet, over medium heat. Add the fennel and sauté 2 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 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 onion tops then serve on the warmed plates.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

270

Fat

14 g

22 %

Saturated 2.1 g
+ Trans 0 g

10 %

Cholesterol

80 mg

Sodium

150 mg

6 %

Carbohydrate

7 g

2 %

Fibre

2 g

9 %

Sugars

3 g

Net Carbs

5 g

Protein

30 g

Vitamin A

31 %

Vitamin C

106 %

Calcium

4 %

Iron

8 %
More info

Claims

This recipe is :
Excellent source of  :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Folacin, Vitamin B2
Source of  :
Copper, Fibre, Iron, Manganese, Omega-3, Pantothenic Acid, Vitamin B1, Zinc
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
Meat and Alternatives 3 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% 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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