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Mediterranean Sole with Ratatouille

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

  • 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) 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.

Nutrition Info

The Quick Take:

  • Calories 140
  • Fat 1 1/2g
  • Saturated Fat 0g
  • Sodium 270mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
30mg
30%;
Sodium
270mg
270%;
Total Carbohydrate
19g
19%
(Dietary Fiber
7g
7%
  Sugars
7g
7%
),
Protein
12g
12%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
60%;
Calcium
8%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

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

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/10/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
140
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
30mg
30%;
Sodium
270mg
270%;
Total Carbohydrate
19g
19%
(Dietary Fiber
7g
7%
  Sugars
7g
7%
),
Protein
12g
12%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
60%;
Calcium
8%;
Iron
10%;
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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