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Mediterranean Sole Recipe

Recipe By Taste Of Home

This Mediterranean sole recipe may be simple, but it's elegant and incredibly flavorful. Steaming in parchment is an easy and healthy way to cook fish and vegetables. Any white fish will work in place of the sole. Andrea Potischman, Menlo Park, California.

3.7
28 Rating -
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25minstotal
15minsPrep
10minsCook
25m.total
15m.Prep
10m.Cook
Mediterranean Sole
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Ingredients for Mediterranean Sole Recipe

  • 1/4 pound Sole fillets, cut into 4 portions
  • 0.06 teaspoon Pepper
  • 1/4 Medium lemon, sliced
  • 1/2 tablespoon Dry white wine or chicken broth
  • 1/2 tablespoon Olive oil, divided
  • 1/2 cup Cherry tomatoes, halved
  • 0.13 cup Greek olives, halved
  • 1/4 tablespoon Capers, drained
  • 1/4 tablespoon Lemon juice
  • 1/2 Garlic cloves, minced
  • 1/2 tablespoon Minced Fresh Parsley
Nutrition
value
408
calories per serving
28 g Fat24 g Protein17 g Carbs< 1 g FiberOther

Current Totals

  • Fat
    28g
  • Protein
    24g
  • Carbs
    17g
  • Fiber
    < 1g

MacroNutrients

  • Carbs
    17g
  • Protein
    24g
  • Fiber
    < 1g

Fats

  • Fat
    28g

Vitamins & Minerals

  • Calcium
    92mg
  • Iron
    1mg
  • Vitamin A
    190mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    78mg
  • Vitamin B9
    1600mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    25mg
  • Vitamin E
    4mg
  • Copper
    < 1mcg
  • Magnesium
    46mg
  • Manganese
    1mg
  • Phosphorus
    162mg
  • Selenium
    48mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Taste Of Home