Forktionary

The Sole Of My Zucchini Recipe

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.

Prep Time 10 mins
Cook Time 25 mins
Calories 219.3 kcal
Protein 48g
Rating 3.0 (2 Reviews)
The Sole Of My Zucchini 19

Recipe Actions

Share this recipe:

Recipe Author

Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for The Sole Of My Zucchini

Cook Smarter with Sous, Your Kitchen Companion

Missing an ingredient for this The Sole Of My Zucchini? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.

How to Make 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