The Sole Of My Zucchini Receita

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.

Preparo 10 min
Cozimento 25 min
Calorias 219.3 kcal
Proteína 48g
Avaliação Seja o primeiro
The Sole Of My Zucchini 79

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Ingredientes para The Sole Of My Zucchini

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Como fazer 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

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

Recipe Tags (Choose a tag and find related recipes!)

30 Minutes Or Less Time To Make Course Main Ingredient Cuisine Preparation Occasion North American Healthy Sauces Lunch Condiments Etc Seafood Vegetables Canadian Oven Easy Dinner Party Fish Dietary Low Cholesterol Low Saturated Fat Low Calorie Low Carb Savory Sauces Healthy 2 Low In Something Saltwater Fish Sole And Flounder Squash Equipment

Perguntas frequentes

Quanto tempo leva para fazer The Sole Of My Zucchini?

The Sole Of My Zucchini leva cerca de 35 minutos do início ao fim — aproximadamente 10 minutos de preparo e 25 minutos de cozimento.

Quantas calorias tem The Sole Of My Zucchini?

The Sole Of My Zucchini tem aproximadamente 219.3 calorias por porção, com cerca de 48 g de proteína, 3 g de carboidratos e 13 g de gordura.

De quais ingredientes preciso para The Sole Of My Zucchini?

Os principais ingredientes de The Sole Of My Zucchini são Sole Fillet, Lemon Juice, Salt & Pepper, Zucchini, Sweet Green Pepper, Red Pepper. Veja a lista completa com as medidas acima.

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