Sole Fillets with Ratatouille
Sole fillets with ratatouille - Feast like they do in the Mediterranean: Fish served on colorful vegetables.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 37.8 μg | (63 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 17 μg | (38 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 175 mg | (184 %) | ||
| Potassium | 1,287 mg | (32 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 52 μg | (26 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 291 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 4 Sole fillet (about 180 grams)
- 2 Zucchini
- 2 garlic cloves
- 1 Red Bell pepper
- 1 yellow Bell pepper
- 4 Tomatoes
- 6 Tbsps olive oil
- 1 tsp Tomato paste (10 grams)
- 100 milliliters white wine
- Sea salt
- peppers
- 1 bunch Basil
- 1 splash lemon juice
Preparation steps
Rinse sole fillets in cold water and pat dry. Rinse zucchini, trim and chop. Peel garlic and chop finely. Rinse bell peppers, cut in half, remove seeds and dice.
Blanch tomatoes in hot water, rinse, peel, quarter, core and dice finely.
Heat 1 tablespoon oil in a pan. Add zucchini, garlic and bell peppers and sauté over medium heat for 3-4 minutes. Stir in tomato paste, add the white wine and simmer for 1-2 minutes. Add tomatoes and simmer over low heat for 5 minutes.
Meanwhile, season sole fillets with salt and pepper. Heat 1 tablespoon oil in another pan. Add fish fillets and fry until golden brown over medium heat, for 2-3 minutes on each side.
Rinse basil, shake dry, pluck leaves and puree finely with remaining oil.
Season vegetables with sea salt, lemon juice and pepper and divide among 4 warmed plates. Lay sole fillets over the vegetables and drizzle with the basil oil.
