EatSmarter exclusive recipe

Andalusian Sole

with Roasted Baby Eggplant
3
Average: 3 (1 vote)
(1 vote)
Andalusian Sole

Andalusian Sole - Here's the best proof that the Spaniards know how to prepare food that is healthy and delicious

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Health Score:
9,9 / 10
Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
ready in 17 h. 35 min.
Ready in
Calories:
268
calories
Calories

Healthy, because

Even smarter

Nutritional values

Fish is healthy - and even more so when combined with lots of vegetables! Tomatoes and tomato juice bring plenty of cell-protecting lycopene (a precursor of vitamin A) into play. Aubergines contribute polyphenols for cell protection and sole adds iodine for healthy thyroid function.

Quick side dish: wholemeal garlic baguette. For this, cut a baguette in half lengthwise and brush it with a mixture of olive oil, sea salt and finely chopped garlic. Bake in the oven at 200 °C (fan oven 180 °C, gas: level 3) for approx. 5 minutes until crispy.

1 serving contains
(Percentage of daily recommendation)
Calorie268 kcal(13 %)
Protein30 g(31 %)
Fat10 g(9 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.8 mg(40 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.6 mg(80 %)
Vitamin B₆0.5 mg(36 %)
Folate94 μg(31 %)
Pantothenic acid1.2 mg(20 %)
Biotin15.5 μg(34 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C47 mg(49 %)
Potassium1,225 mg(31 %)
Calcium111 mg(11 %)
Magnesium120 mg(40 %)
Iron3.2 mg(21 %)
Iodine25 μg(13 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.6 g
Uric acid242 mg
Cholesterol72 mg
Development of this recipe:

Ingredients

for
4
Ingredients
4
Beefsteak tomatoes (about 800 grams)
3
10 sprigs
5 tablespoons
6
baby eggplants (about 250 grams)
½
100 milliliters
350 milliliters
50 grams
Sun-dried tomatoes (without oil)
50 grams
green Olives (pitted)
2 sprigs
8
Sole fillets (each about 60 grams)
Preparation

Kitchen utensils

1 Pot, 2 Small pots, 1 Baking sheet, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Fine-mesh sieve, 1 Slotted spoon, 1 Slotted spatula, 1 Brush, 1 Grill pan, 1 Plastic wrap, 1 Citrus juicer

Preparation steps

1.
Andalusian Sole preparation step 1

Plunge the tomatoes into boiling water, then remove and rinse under cold water. Peel off skin. Halve tomatoes horizontally, then trim stems so tomato tops stand upright. 

2.
Andalusian Sole preparation step 2

Scoop out tomato seeds with a spoon. Place tomato shells cut sides up on a baking sheet.

3.
Andalusian Sole preparation step 3

Peel 2 cloves of garlic and finely chop. Rinse 8 sprigs of thyme and shake dry. Scatter the chopped garlic over tomato halves, then top each with a sprig of rinsed thme and few drops of oil. Bake in a preheated oven at 70°C (fan 50°C, gas mark 1)(approximately 160°F/convection 125°F) until dried, about 4 hours. Remove the tomatoes and refrigerate, covered, overnight.

4.
Andalusian Sole preparation step 4

The next day, rinse the eggplant, halve each lengthwise and slit the flesh in a criss-cross fashion. Place on a baking sheet and drizzle with 2 tablespoons oil. Season with salt and pepper. Rinse the remaining thyme, shake dry, and pluck leaves. Peel the remaining garlic and chop finely. Sprinkle thyme and garlic on the eggplant. Bake in a preheated oven at 180 ° C (approximately 350 ° F) until eggplant is tender, about 25 minutes.

5.
Andalusian Sole preparation step 5

Squeeze juice from half of a lemon. Scoop out flesh of 4 eggplant halves and chop finely. In a bowl, mix chopped eggplant with lemon juice and season with salt and pepper.

6.
Andalusian Sole preparation step 6

Bring tomato juice and veal stock to a boil in a small pot and boil until reduced by half. Pass through a sieve into a second pot.

7.
Andalusian Sole preparation step 7

Cut the sun-dried tomatoes into small cubes. Add to the tomato stock and bring to a boil. Season and with salt and pepper and set aside.

8.
Andalusian Sole preparation step 8

Finely chop the olives. Rinse the basil, shake dry, pluck off leaves and coarsely chop. Mix both together in a bowl. 

9.
Andalusian Sole preparation step 9

Fill the bottom tomato halves with eggplant mixture, dividing evenly. Top with half of the olive mixture. Place on a baking sheet along with the top halves of tomatoes and remaining eggplant halves and bake in a preheated oven at 120°C (fan not recommended, gas: step 1)(approximately 250°F/convection not recommended).

10.
Andalusian Sole preparation step 10

Meanwhile, rinse the sole fillets, pat dry and halve each crosswise.

11.
Andalusian Sole preparation step 11

Rub with the remaining oil and season lightly with salt.

12.
Andalusian Sole preparation step 12

Heat a grill pan. Place sole on pan skin side down and cook until browned, about 3 minutes, then flip and cook until the other side is browned and fish is opaque throughout, about 3 minutes more.

13.
Andalusian Sole preparation step 13

Return the tomato broth to a boil and stir in remaining olive mixture. Divide among plates and arrange stuffed tomatoes, tomato tops, baby eggplant and sole on top. Serve immediately.