The Sole Of My Zucchini Recette

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.

Préparation 10 min

Cuisson 25 min

Calories 219.3 kcal

Protéines 48g

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L'équipe cuisine de Forktionary

Adaptée de Food.com, puis testée et standardisée par Forktionary.

Ingrédients pour The Sole Of My Zucchini

Sole Fillet
1 tablespoon lemon juice
Salt & Pepper
1 medium zucchini, diced
Sweet Green Pepper
Red Pepper
Onion
2 tablespoons butter
Cream Of Mushroom Soup
Dry White Wine
1 tablespoon chopped fresh parsley
Fresh Dill Weed

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Comment préparer The Sole Of My Zucchini

Preheat oven to 350°F (175°C).
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.
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.
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.
Bring the sauce to a gentle simmer.
Pour the sauce evenly over the sole fillets in the baking dish.
Optional: Sprinkle with 1/4 cup seasoned breadcrumbs mixed with 1 tablespoon grated parmesan cheese.
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

Recipe Categories (Choose a category and find related recipes!)

Main Courses Main Dish / Dinner Seafood European Italian Mediterranean American Healthy Gluten Free Spring Recipes Summer Recipes Baking 30 Minutes Or Less

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Questions fréquentes

Combien de temps faut-il pour préparer The Sole Of My Zucchini ?

The Sole Of My Zucchini prend environ 35 minutes du début à la fin — environ 10 minutes de préparation et 25 minutes de cuisson.

Combien de calories contient The Sole Of My Zucchini ?

The Sole Of My Zucchini contient environ 219.3 calories par portion, avec environ 48 g de protéines, 3 g de glucides et 13 g de lipides.

De quels ingrédients ai-je besoin pour The Sole Of My Zucchini ?

Les principaux ingrédients de The Sole Of My Zucchini sont Sole Fillet, Lemon Juice, Salt & Pepper, Zucchini, Sweet Green Pepper, Red Pepper. Consultez la liste complète avec les quantités ci-dessus.