The Sole Of My Zucchini Receta

This lightning-fast recipe for baked sole with zucchini is ready in under 30 minutes! Tender fish fillets are perfectly complemented by a vibrant zucchini, pepper, and onion sauce. For an extra decadent touch (and who's counting calories on a weeknight?), top with buttery parmesan breadcrumbs before baking. Capers add a delightful briny pop! Get ready for a simple yet sensational weeknight dinner.

Preparación 10 min
Cocción 25 min
Calorías 219.3 kcal
Proteína 48g
Valoración Sé el primero
The Sole Of My Zucchini 81

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Adaptada de Food.com y probada y estandarizada por Forktionary.

Ingredientes para The Sole Of My Zucchini

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Cómo preparar The Sole Of My Zucchini

  1. Preheat oven to 350°F (175°C).
  2. Place 2 (6-ounce) sole fillets in a lightly greased baking dish. Drizzle with 1 tablespoon lemon juice and season generously with salt and freshly ground black pepper.
  3. In a medium skillet, melt 2 tablespoons butter over medium heat. Add 1 medium zucchini (diced), 1/2 medium red bell pepper (diced), and 1/4 medium onion (diced). Sauté for 5-7 minutes, until softened.
  4. Add 1/4 cup dry white wine and simmer until the liquid has reduced by half (about 3 minutes). Stir in 1/2 cup fish stock or broth, 1 tablespoon chopped fresh parsley, 1 teaspoon chopped fresh dill, and 1 tablespoon capers.
  5. Bring the sauce to a gentle simmer.
  6. Pour the sauce evenly over the sole fillets in the baking dish.
  7. Optional: Sprinkle with 1/4 cup seasoned breadcrumbs mixed with 1 tablespoon grated parmesan cheese.
  8. Bake for 15-20 minutes, or until the fish is flaky and cooked through. Do not overcook.

Nutrition Information (Approximate per serving)

Sodium

25 g

Sugar

15g

Fat

16g

Carbs

3g

Preguntas frecuentes

¿Cuánto se tarda en preparar The Sole Of My Zucchini?

The Sole Of My Zucchini tarda unos 35 minutos de principio a fin: aproximadamente 10 minutos de preparación y 25 minutos de cocción.

¿Cuántas calorías tiene The Sole Of My Zucchini?

The Sole Of My Zucchini tiene aproximadamente 219.3 calorías por ración, con unos 48 g de proteína, 3 g de carbohidratos y 13 g de grasa.

¿Qué ingredientes necesito para The Sole Of My Zucchini?

Los ingredientes principales de The Sole Of My Zucchini son Sole Fillet, Lemon Juice, Salt & Pepper, Zucchini, Sweet Green Pepper, Red Pepper. Consulta la lista completa con cantidades más arriba.

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