Sole Fillets over Ratatouille
Nutritional values
(Percentage of daily recommendation)
| Calorie | 364 cal. | (17 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 6.4 mg | (53 %) | ||
| Vitamin K | 37 μg | (62 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 140 μg | (47 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 18.9 μg | (42 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 172 mg | (181 %) | ||
| Potassium | 1,302 mg | (33 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 133 mg | (44 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 92 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 4 Sole fillet
- 2 Tbsps lemon juice
- salt
- Black pepper
- 2 small Zucchini
- 1 yellow Bell pepper
- 1 Red Bell pepper
- 2 Beefsteak tomato
- 2 garlic cloves
- 2 shallots
- 2 Tbsps olive oil
- 1 Tbsp herbes de Provence
- 2 Tbsps butter
- 2 slices white bread (for serving)
Preparation steps
For the sole: Rinse the fish, remove any pin bones and pat dry. Sprinkle with lemon juice and season with salt and pepper.
For the ratatouille: Trim the zucchini and cut into cubes. Rinse the peppers, remove the stems, seeds and pith and dice finely. Blanch the tomatoes in boiling water, peel and coarsely dice. Peel the garlic and shallots and chop finely.
Heat the oil in a large saucepan and sweat the shallots and garlic until soft over low heat. Add the herbs and remaining vegetables, season with salt and pepper, cover and simmer for about 10 minutes.
Melt the butter in a separate frying pan and sear the sole fillets until golden brown on both sides.
Spoon the ratatouille onto 4 warm serving plates. Arrange the sole fillets on top and serve immediately with warm white bread.
