A quick dish to prepare, light and colorful… sole with zucchini and carrots with ginger, very simple but truly flavorful. The vegetables cook in a pan, without adding water, so they are tasty and firm, while the sole cooks in the oven with a drizzle of oil, salt, and herbs. In just a few minutes, you will serve a complete and tasty main course!
Here are other simple fish recipes:
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Stove, Oven
- Seasonality: All Seasons
- Energy 192.68 (Kcal)
- Carbohydrates 12.61 (g) of which sugars 4.86 (g)
- Proteins 28.85 (g)
- Fat 4.13 (g) of which saturated 0.64 (g)of which unsaturated 2.12 (g)
- Fibers 3.55 (g)
- Sodium 424.37 (mg)
Indicative values for a portion of 178 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 soles (already cleaned)
- 2 zucchini
- 2 carrots
- 1 pinch ginger
- extra virgin olive oil
- salt
- pepper
- herbs (to taste)
Tools
- Baking Tray
- Pan
- Cutting Board
Preparation
Peel the carrots and trim the ends of the zucchini. Slice both into fairly thick rounds.
Heat a pan (or a wok) with a drizzle of oil. Add the vegetables, season with salt, and a good pinch of ginger. Cook over medium-high heat, stirring frequently, until tender and browned on the outside, yet still firm (1).
Meanwhile, wash and dry the soles, place them on a tray lined with parchment paper.
Sprinkle with salt, pepper, mixed herbs to taste, and a drizzle of oil (2).
Place the soles in a fan oven at 356°F and cook for 15-20 minutes, depending on their weight.
When both the soles and vegetables are cooked, transfer them to a platter and serve hot.
Sole with zucchini and carrots with ginger is ready… enjoy your meal!
Tips and Notes
If you don’t want to turn on the oven, you can cook the soles in a pan, just be careful not to break them while flipping.
If you can’t find fresh sole, you can adapt the recipe with other fish fillets, like sea bass, sea bream, grouper, or cod.
You can add a clove of garlic or half a sliced onion to the vegetables.
You can use fresh grated ginger instead of the powdered one.
Enhance the flavor with fresh herbs, like basil or parsley.
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