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Mediterranean Sole with Ratatouille

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

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(3 Ratings)

3 Ratings

5 Stars 67%

4 Stars 33%

3 Stars 0%

2 Stars 0%

1 Stars 0%

Member Reviews (3)
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Mediterranean Sole with Ratatouille
  • PREP TIME

    20 Min

  • TOTAL TIME

    30 Min

  • SERVINGS

    4

 

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.

Expert Tips

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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Nutrition Information:

Nutrition Information:

1 Serving (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:
  • 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.

Review & Comments

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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
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