Savor the Mediterranean charm with our delightful Mediterranean-Style Sole Fillets. A symphony of flavors awaits you as you indulge in this healthy and delectable fish dish.
Preparation
20
min
Cooking
12
min
Portion
2
Ingredients
For the fish
- 15 ml (1 tbsp) olive oil
- 5 ml (1 tsp) chopped garlic
- 300 g (⅔ lb) sole (about 4 fillets)
- 15 ml (1 tbsp) lemon juice
- 5 ml (1 tsp) basil pesto
- Salt and pepper
For the side dish
- 2 zucchinis cut into noodles
- 125 ml (½ cup) cherry tomatoes cut in half
- 10 whole pitted kalamata olives
- 15 ml (1 tbsp) lemon juice
- 10 ml (2 tsp) basil pesto
- 5 ml chopped garlic
- Salt and pepper
- Some chopped fresh basil leaves and/or Italian parsley (optional)
Note: If you don't have the special tool to make zucchini noodles, use a peeler to slice thin strips of zucchini lengthwise. Then cut each zucchini strip into 3 equal parts with a knife to form thinner strips.
Preparation
- In a large saucepan over medium-high heat, pour a drizzle of olive oil and then brown the chopped garlic for 1 or 2 minutes.
- Place the sole fillets in the pan and grill on one side for 5 minutes or until lightly browned.
- Just before turning the fillets, sprinkle with lemon juice and brush with pesto, then continue cooking for about 5 minutes. When golden brown, remove fillets from the pan. Set aside.
- In the same saucepan over high heat, place the zucchini noodles, cherry tomatoes, olives, lemon juice, pesto and garlic and cook for 2 minutes.
- To serve, divide the zucchini noodles into two plates and place the sole fillets on top. Season with salt and pepper and garnish with a few fresh basil leaves and/or fresh parsley, if desired.
Registered Dietitian Nutritionist Ottawa
