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Home > Recipes > Global Flavors > Mediterranean Sole with Ratatouille

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Mediterranean Sole with Ratatouille

Mediterranean Sole with Ratatouille
Recipe Tip
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.

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Based on 3 ratings

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
1medium red or green bell pepper, chopped (1 cup)
1medium onion, cut into 8 wedges, separated
1small bulb fennel, thinly sliced
1small eggplant (1 lb), peeled, cut into 1/2-inch cubes
1can (14.5 oz) Muir Glen® organic diced tomatoes with garlic and onion, undrained
4teaspoons chopped fresh or 2 teaspoons dried oregano leaves
3/4lb 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 Percent 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 
*Percent Daily Values are based on a 2,000 calorie diet.
 
3 Reviews

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Ratatouille!!
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 at 3:47 PM on August 22 2011 by Way2goidaho
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Fresh and Healthy
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 at 10:29 AM on October 20 2010 by PaulaG2
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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
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