The Sole of my Zucchini

May 12, 2023May 12, 20230 15
The Sole of my Zucchini - A Healthy and Delicious Meal for Any Occasion
in Seafood

Prep

15 min

Cook

40 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1 lb sole fillet
1 tablespoon lemon juice
salt & pepper
2 medium zucchini , sliced 1/4 inch slices
1/4 cup chopped sweet green pepper
1/4 cup chopped red pepper
1/4 cup onion , chopped
1 tablespoon butter ( or spray your pan with veggie oil )
1 can cream of mushroom soup ( undiluted , use low fat if you wish )
4 tablespoons dry white wine ( optional )
2 tablespoons parsley , chopped
1/2 teaspoon fresh dill weed

Nutrision Information

Servings Per Recipe
4
Calories
254
Sugar
7g
Fat
8g
This dish is a flavorful and healthy meal that is perfect for any occasion. The combination of the mild and flaky sole with the hearty and filling zucchini and peppers makes it a satisfying dinner that won't leave you feeling weighed down. The creamy mushroom sauce adds a rich and satisfying flavor to the dish, making it a crowd-pleaser for both adults and kids alike. Not only is this dish delicious, it's also incredibly nutritious, packed with vitamins and antioxidants that can help support your overall health and wellbeing.

Instructions

1.Preheat your oven to 375°F. Grease a 9x13 inch baking dish.
2.Sprinkle the sole fillets with lemon juice, salt, and pepper. Place the fillets in the prepared baking dish, and arrange the sliced zucchini, sweet green pepper, red pepper, and onion around the fillets.
3.In a saucepan over medium heat, melt the butter. Add in the mushroom soup and white wine, and heat until well combined. Pour the sauce evenly over the fish and vegetables.
4.Cover the dish with foil and bake for 35-40 minutes, or until the fish is cooked through and the vegetables are tender.
5.Garnish with chopped parsley and dill weed, and serve hot.

PROS

This dish is low in calories and fat, and is a great source of protein.

The combination of fish and vegetables makes it a well-rounded and nutritious meal.

The creamy mushroom sauce adds a delicious flavor to the dish.

CONS

Sole can be an expensive fish, and may not be readily available at your local grocery store.

Some people may not enjoy the texture of the zucchini or peppers in the dish.

HEALTH & BENEFITS

The Sole of my Zucchini is packed with health benefits!
The sole fillets are a great source of omega-3 fatty acids, which are important for heart health.
The zucchini, green pepper, and red pepper are all low in calories and high in antioxidants and vitamin C, which can boost your immune system and fight inflammation.
The mushroom soup contains potassium and vitamin D, which can help support bone health.

Print

Leave a Reply

Your email address will not be published.