Mediterranean Sole With Ratatouille Food

facebook share image   twitter share image   pinterest share image   E-Mail share image

BAKED SOLE FILLET, THE MEDITERRANEAN WAY



Baked Sole Fillet, the Mediterranean Way image

Simple Baked Sole fillet, Spiced Mediterranean-style and baked in a buttery lime sauce. Green onions, dill, and capers are welcomed additions here!

Provided by The Mediterranean Dish

Categories     Entree

Time 30m

Number Of Ingredients 14

1 lime or lemon, juice of
1/2 cup Private Reserve extra virgin olive oil
3 tbsp ghee or unsalted melted butter (if you like it buttery, then add up to 1/2 cup)
2 shallots, thinly sliced
3 garlic cloves, thinly-sliced
2 tbsp capers
1 tsp seasoned salt, or to your taste
3/4 tsp ground black pepper
1 tsp ground cumin
1 tsp garlic powder
1.5 lb Sole fillet (about 10-12 thin fillets)
4-6 green onions, top trimmed, halved length-wise
1 lime or lemon, sliced (optional)
3/4 cup roughly chopped fresh dill for garnish

Steps:

  • In a small bowl, whisk together lime juice, olive oil and melted butter with a dash of seasoned salt. Stir in the shallots, garlic and capers.
  • In a separate small bowl, mix together the seasoned salt, pepper, cumin and garlic powder. Spice fish fillets each on both sides.
  • Place the fish fillets on a lightly-oiled large baking pan or dish. Cover with the buttery lime mixture you prepared earlier. Now arrange the green onion halves and lime slices on top.
  • Bake in 375 degrees F-heated oven for 10-15 minutes. Do not overcook.
  • Remove the fish fillets from the oven and garnish with the chopped fresh dill.
  • Serve next to white rice or roasted Greek potatoes and a simple Mediterranean salad.

Nutrition Facts : Calories 350 calories, Sugar 0.7 g, Sodium 528.1 mg, Fat 26.1 g, SaturatedFat 6.6 g, TransFat 0 g, Carbohydrate 7.5 g, Fiber 1.8 g, Protein 23.1 g, Cholesterol 15.3 mg

MEDITERRANEAN SOLE WITH RATATOUILLE



Mediterranean Sole with Ratatouille image

Savor the sunny Mediterranean! Fennel, eggplant and fresh oregano join flavored canned tomatoes, bell peppers and meltingly tender sole.

Provided by By Betty Crocker Kitchens

Categories     Entree

Time 30m

Yield 4

Number Of Ingredients 8

1 medium red or green bell pepper, chopped (1 cup)
1 medium onion, cut into 8 wedges, separated
1 small bulb fennel, thinly sliced
1 small eggplant (1 lb), peeled, cut into 1/2-inch cubes
1 can (14.5 oz) organic diced tomatoes with garlic and onion, undrained
4 teaspoons chopped fresh or 2 teaspoons dried oregano leaves
3/4 lb sole, orange roughy or other delicate- to medium-texture fish fillets (about 1/4 inch thick), cut into 4 serving pieces
Feta cheese, if desired

Steps:

  • Spray 12-inch skillet with cooking spray; heat over medium heat. Add bell pepper, onion and fennel; cook about 5 minutes, stirring frequently, until vegetables are crisp-tender.
  • Stir in eggplant, tomatoes and 2 teaspoons of the oregano; reduce heat to medium-low. Cover; cook 15 minutes, stirring frequently.
  • Roll up each fillet, beginning from narrow end, and secure with toothpicks; sprinkle with remaining 2 teaspoons oregano. Place fish rolls, seam sides down, in eggplant mixture. Cover; cook about 8 minutes or until fish flakes easily with fork.
  • Using slotted spoon, remove fish to serving platter. Remove toothpicks from fish. Serve eggplant mixture with fish. Sprinkle with cheese.

Nutrition Facts : Calories 140, Carbohydrate 19 g, Cholesterol 30 mg, Fiber 7 g, Protein 12 g, SaturatedFat 0 g, ServingSize 1 Serving, Sodium 270 mg, Sugar 7 g, TransFat 0 g

MEDITERRANEAN SOLE



Mediterranean Sole image

This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. —Andrea Potischman, Menlo Park, California

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 11

1 pound sole fillets, cut into 4 portions
1/4 teaspoon pepper
1 medium lemon, sliced
2 tablespoons dry white wine or chicken broth
2 tablespoons olive oil, divided
2 cups cherry tomatoes, halved
1/2 cup Greek olives, halved
1 tablespoon capers, drained
1 tablespoon lemon juice
2 garlic cloves, minced
2 tablespoons minced fresh parsley

Steps:

  • Preheat oven to 400°. Place each fillet on a piece of heavy-duty foil or parchment (about 12 in. square). Sprinkle fillets with pepper; top with lemon slices. Drizzle with wine and 1 tablespoon oil., In a small bowl, combine tomatoes, olives, capers, lemon juice, garlic and remaining 1 tablespoon oil; spoon over fillets. Fold foil or parchment around fish, sealing tightly., Place packets on a baking sheet. Bake until fish just begins to flake easily with a fork, 10-12 minutes. Open packets carefully to allow steam to escape. Sprinkle with parsley.

Nutrition Facts : Calories 211 calories, Fat 14g fat (2g saturated fat), Cholesterol 51mg cholesterol, Sodium 669mg sodium, Carbohydrate 7g carbohydrate (2g sugars, Fiber 2g fiber), Protein 15g protein. Diabetic Exchanges

More about "mediterranean sole with ratatouille food"

SOLE FILLETS WITH RATATOUILLE RECIPE - EAT SMARTER USA
Sep 22, 2016 Sole fillets with ratatouille - Feast like they do in the Mediterranean: Fish served on colorful vegetables.
From eatsmarter.com
Servings 4
Calories 380 per serving
Total Time 40 mins


LEMON-HERB SOLE WITH RATATOUILLE - CHEFIT.APP
This delightful fish recipe highlights the light taste of sole, enhanced with lemon and herbs, and the ratatouille offers a medley of roasted vegetables for a healthy, satisfying meal. Ready in …
From chefit.app


MEDITERRANEAN SOLE WITH ARUGULA (ROCKET) RECIPE - FOOD.COM
"Sole is one of the most delicate fish you can get. You should try it whole baked in the oven. Add some flavourful ingredients and you will have an easy to make and delicious Italian styled fish …
From food.com


MEDITERRANEAN SOLE | RECIPES | WW USA - WEIGHTWATCHERS
In this version, we have served it with sliced potatoes, fresh lemon, tangy feta cheese, and meaty, rich olives. For a little extra color and flavor, you can also season the potatoes with dried …
From weightwatchers.com


MEDITERRANEAN SOLE - NATHANANDCHRISTINAMAKEFOOD.COM
Cook for 25-30 minutes and serve on a warm plate with the potatoes. Soave, Gavi di Gavi & Vermentino are wonderful pairings for this. Originally Published By Christina on December …
From nathanandchristinamakefood.com


LEMON BUTTER SOLE WITH RATATOUILLE - CHEFIT.APP
Dive into a symphony of Mediterranean flavors with our Lemon Butter Sole paired with a vibrant Ratatouille. It's a delightful blend of freshly caught sole fillets, sautéed in luscious butter, and …
From chefit.app


MEDITERRANEAN-STYLE RATATOUILLE RECIPE
Dec 4, 2023 This Mediterranean-Style Ratatouille recipe not only bursts with vibrant colors but also a depth of flavor that can only be achieved by cooking fresh, seasonal vegetables with an …
From mediterraneandietrecipes.net


MEDITERRANEAN FILET OF SOLE RECIPES
This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work …
From tfrecipes.com


SOLE FILLETS OVER RATATOUILLE RECIPE - EAT SMARTER USA
The Sole fillets over ratatouille recipe out of our category Fish! EatSmarter has over 80,000 healthy & delicious recipes online. Try them out!
From eatsmarter.com


10 SOLE RECIPES TO MAKE - FISHMASTERS.COM
Mediterranean baked sole fillet is a flavorful dish that highlights fresh ingredients. The fish is seasoned with herbs and topped with a vibrant mix of tomatoes and olives, creating a delightful harmony of flavors. This healthy meal is perfect for …
From fishmasters.com


MEDITERRANEAN SOLE WITH RATATOUILLE RECIPES
This one-pot ratatouille recipe is a hearty and satisfying vegetables stew to make any night of the week. I like it served hot with a perfectly runny egg on top and a side of crusty bread to sop up …
From tfrecipes.com


RATATOUILLE WITH SOLE RECIPES
Savor the sunny Mediterranean! Fennel, eggplant and fresh oregano join flavored canned tomatoes, bell peppers and meltingly tender sole. Provided by By Betty Crocker Kitchens
From tfrecipes.com


ROMAN-STYLE FISH WITH RATATOUILLE | ONE OF SPAIN’S MOST ICONIC …
Jan 4, 2025 This Roman-Style Fish with Ratatouille, known as Bacalao a la Romana con Pisto, is what classic Spanish food is all about. We’re talking a ton of flavors, easy to make, and all …
From goldensaffron.com


7 RATATOUILLE RECIPES THAT WILL CHANGE HOW YOU COOK
1 day ago Brown rice adds a bit of nuttiness, while cauliflower rice provides a low-carb alternative. Both choices work well with the Mediterranean flavors of the ratatouille, ensuring a …
From voyoeats.com


SOLE MEUNIERE WITH RATATOUILLE — FROM CLOSING TO TABLE
Jul 11, 2017 Ratatouille. Cook Time: 3 Hours 15 Minutes | Active Time: 30 Minutes | Serves Eight. Ingredients: 1 red pepper sliced in half, seeds and ribs removed; 1 orange pepper, seeds and ribs removed; 2 T extra virgin olive oil; …
From fromclosingtotable.com


RATATOUILLE BY - A MEDITERRANEAN GOURMET.
Nov 17, 2021 The mixture of tangy aubergines, sweet peppers and courgettes bound together with a fresh tomato sauce and a fragrant Herbes de Provence mix conjures up for me all that is …
From amediterraneangourmet.com


ROMAN-STYLE FISH WITH RATATOUILLE | ONE OF SPAIN'S MOST ICONIC …
Dec 4, 2024 This Roman-Style Fish with Ratatouille, known as Bacalao a la Romana con Pisto, is what classic Spanish food is all about. We’re talking a ton of flavors, easy to make, and all …
From spainonafork.com


Related Search