Mediterranean Sole With Arugula (Rocket)

May 10, 2023May 10, 20230 1
Mediterranean Sole With Arugula (Rocket) - A Delicious and Healthy Fish Dish
in Seafood

Prep

15 min

Cook

45 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 sole , gutted and scaled ( about 1 lb )
5 -6 potatoes ( small to medium sized )
3 sprigs rosemary ( about 2 inches long each )
1 sprig fresh rosemary ( about 3 inches long )
10 -15 black olives , pitted
1 bunch arugula
6 slices pancetta
1 lemon
olive oil
salt

Nutrision Information

Servings Per Recipe
2
Calories
400
Sugar
3g
Fat
20g
Mediterranean Sole with Arugula (Rocket) is a healthy, flavorful, and easy to make dish that's perfect for a quick weeknight dinner. This dish brings together the earthy flavors of roasted potatoes, rosemary, and pancetta, with the light and refreshing taste of arugula. The sole fish is cooked to perfection, making it tender and juicy, while the arugula salad adds the perfect tangy and bitter flavor to balance the dish. Overall, this dish is a perfect balance of flavor, texture, and health benefits making it an ideal meal for anyone looking for a healthy and delicious meal option.

Instructions

1.Preheat your oven to 400°F.
2.Peel potatoes and cut them into slices.
3.In a baking tray, add the potatoes, fresh and dried rosemary, and pancetta. Drizzle with olive oil and sprinkle with salt. Roast for 30 minutes.
4.Add the fish to the tray and bake for an additional 10-15 minutes until cooked.
5.In a small bowl, mix together arugula, olives, and lemon juice.
6.Serve the fish on a plate with the roasted potatoes and the arugula salad on top.

PROS

The Mediterranean Sole with Arugula is a healthy and delicious fish dish that’s easy to make and packed with flavor.

It’s high in protein and low in calories, making it perfect for a healthy diet.

The combination of roasted potatoes, rosemary, and pancetta adds the perfect amount of crunch and savory flavor to the meal.

The dish is gluten-free and can be easily adapted for a dairy-free diet.

CONS

Fish can be expensive compared to other proteins
The recipe may require a bit of prep work before cooking

HEALTH & BENEFITS

This dish is packed with health benefits. Sole fish is a lean source of protein and is full of omega-3 fatty acids which are linked to reducing the risk of heart disease and stroke.
Arugula is a cruciferous vegetable, which may help protect against cancer and heart disease.
The dish is low in calories and high in fiber which can help with weight management and digestion.

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