Mediterranean Sole with Ratatouille

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

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( 3 Ratings)

3 Ratings

5 Stars 67%

4 Stars 33%

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Member Reviews ( 3 )

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 180
Fat 1 1/2g
Saturated Fat 0g
Sodium 390mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 180
Calories from Fat: 15),

% Daily Value

Total Fat: 1 1/2g; 1 1/2%
(Saturated Fat 0g, 0% Trans Fat 0g 0% ),
Cholesterol: 40mg; 40%;
Sodium: 390mg; 390%;
Total Carbohydrate: 24g; 24%
(Dietary Fiber 6g 6% Sugars 12g 12% ),
Protein: 17g; 17%

% Daily Value*:

Vitamin A: 25%;
Vitamin C: 60%;
Calcium: 8%;
Iron: 10%;

Exchanges:

0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;

Carbohydrate Choices:

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 30 min
Servings 4

Ingredients

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) Muir Glen® 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

Directions

1 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.
2 Stir in eggplant, tomatoes and 2 teaspoons of the oregano; reduce heat to medium-low. Cover; cook 15 minutes, stirring frequently.
3 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.
4 Using slotted spoon, remove fish to serving platter. Remove toothpicks from fish. Serve eggplant mixture with fish. Sprinkle with cheese.

Did You Know?

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Expert Tips

Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscle.

Reviews

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1 - 3 of 3 Reviews View All

Posted 8/22/2011 3:47:20 PM REPORT ABUSE Way2goidaho said:

Rating:

This dish was delicious!! I must say there was a lot of slicing and dicing involved, but I (and the people I prepared dinner for tonight) were soooo impressed with this dish. It really is deLIGHTful- seriously, give it a try!

Posted 10/20/2010 10:29:56 AM REPORT ABUSE PaulaG2 said:

Rating:

I love the use of fresh ingredients in this dish. I used fire roasted tomatoes and added in several cloves of minced garlic. The fish was orange roughy. A satisfying meal without a lot of guilt.

Posted 9/23/2008 2:59:49 PM REPORT ABUSE queen_merla said:

Rating:

I made this with tilapia because its what i had, but I changed nothing else and it was so, so, so, good. Everyone loved it.

1 - 3 of 3 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 09/26/2012. NOTE: We do not include optional ingredients in our calculations.