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Mediterranean Sole with Ratatouille

Reeling It In

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

1 review

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

Prep Time:20 min

Start to Finish:30 min

makes:4 servings

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

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.

Nutritional Information

1 Serving: Calories 180 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 40mg; Sodium 390mg; Total Carbohydrate 24g (Dietary Fiber 6g, Sugars 12g); Protein 17g % Daily Value*: Vitamin A 25%; Vitamin C 60%; Calcium 8%; Iron 10% Exchanges: 1 Other Carbohydrate; 2 Vegetable; 2 Very Lean Meat Carbohydrate Choices: 1 1/2 MyPyramid Servings: 2 oz-equivalents Meat & Beans, 2 1/2 c Vegetables
*% Daily Values are based on a 2,000 calorie diet.

1 Review

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Delish!

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.
Posted at 2:59 PM on September 23 2008 by queen_merla