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🍽️ Pan-fried Sole Sole Fish Fillets on Mixed Vegetable Stew

364 kcal · 30 min · 4 servings

Ingredients

• 4 sole fillets
• 2 tbsp lemon juice
• salt
• black pepper
• 2 small zucchini
• 1 yellow bell pepper
• 1 red bell pepper
• 2 plum tomatoes
• 2 garlic cloves
• 2 shallots
• 2 tbsp olive oil
• 1 tbsp frozen herbs de Provence
• 2 tbsp butter
• 2 slices white bread (as a side)

Instructions

1. 1. Rinse the sole fillets under cold water.
2. 2. Pat the fillets dry with a kitchen towel.
3. 3. Remove any remaining bones with tweezers.
4. 4. Drizzle the fillets with lemon juice.
5. 5. Season the fillets with salt and pepper.
6. 6. Wash the zucchini under running water.
7. 7. Cut the zucchini into small cubes.
8. 8. Remove the seeds and stem base of the bell peppers.
9. 9. Wash the bell peppers.
10. 10. Cut the bell peppers into small cubes.
11. 11. Blanch the tomatoes briefly with boiling water.
12. 12. Peel the skin off the tomatoes.
13. 13. Remove the stem bases and seeds of the tomatoes.
14. 14. Cut the tomatoes into coarse cubes.
15. 15. Peel the garlic.
16. 16. Peel the shallots.
17. 17. Finely chop the garlic.
18. 18. Finely chop the shallots.
19. 19. Heat oil in a large pan.
20. 20. Add the shallots and garlic to the pan.
21. 21. Sauté the vegetables until translucent over low heat.
22. 22. Add the herbs and the vegetable cubes.
23. 23. Season the mixture with salt and pepper.
24. 24. Cover the pan.
25. 25. Simmer the vegetables for about 10 minutes.
26. 26. Melt butter in a second pan.
27. 27. Place the sole fillets in the hot butter.
28. 28. Fry the fillets on the first side until golden brown.
29. 29. Turn the fillets over.
30. 30. Fry the fillets on the second side until golden brown.
31. 31. Warm four plates.
32. 32. Divide the ratatouille among the plates.
33. 33. Place the sole fillets on top of the ratatouille.
34. 34. Serve the dish immediately.
35. 35. Serve with white bread warm from the oven.

Nutrition per serving

• kcal: 364
• Protein: 34 g · Fett/Fat: 15 g · Carbs: 23 g