← All recipes

🍽️ Pan-fried Sole Sole Fish Fillets on Ratatouille Vegetables

380 kcal · 30 min · 4 servings

Ingredients

• 720 g Sole fillet (4 Sole fillets)
• 2 Zucchini
• 2 Garlic cloves
• 1 red Bell pepper
• 1 yellow Bell pepper
• 4 Tomatoes
• 6 tbsp Olive oil
• 10 g Tomato paste (1 tsp)
• 100 ml White wine
• Sea salt
• Pepper
• 1 bunch Basil
• 1 drop Lemon juice

Instructions

1. 1. Rinse the sole fillets under cold running water and pat them completely dry with a kitchen towel.
2. 2. Wash the zucchini, trim the ends, and dice the vegetable into small pieces.
3. 3. Peel the garlic cloves and chop them finely.
4. 4. Wash the bell peppers, halve them, remove the inside with the seeds, and dice the flesh.
5. 5. Pour hot water over the tomatoes, shock them immediately in cold water, and peel off the skin.
6. 6. Quarter the peeled tomatoes, remove the seeds, and dice the flesh finely.
7. 7. Heat one tablespoon of oil in a large frying pan.
8. 8. Add the zucchini, garlic, and peppers to the pan and sauté them over medium heat for 3 to 4 minutes.
9. 9. Stir the tomato paste into the vegetables and deglaze the pan with white wine.
10. 10. Let the mixture simmer for about 1 to 2 minutes.
11. 11. Add the diced tomatoes and let the vegetables simmer on low heat for 5 minutes.
12. 12. Season the sole fillets with salt and pepper.
13. 13. Heat another tablespoon of oil in a separate frying pan.
14. 14. Pan-fry the fish fillets over medium heat for about 2 to 3 minutes on each side until golden brown.
15. 15. Wash the basil and shake it dry.
16. 16. Pluck the basil leaves from the stems.
17. 17. Blend the leaves with the remaining oil until smooth.
18. 18. Season the vegetables with sea salt, lemon juice, and pepper to taste.
19. 19. Divide the warm vegetables among four pre-warmed plates.
20. 20. Place the pan-fried sole fillets on top of the vegetables.
21. 21. Drizzle the finished dishes with the basil oil.

Nutrition per serving

• kcal: 380
• Protein: 37 g · Fett/Fat: 18 g · Carbs: 12 g