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Power Up: Sole Food

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Sole with Baked Vegetables

– Ingredients-

 

Dinner, Serves 4

12 small red potatoes, whole, scrubbed
24 ounces fresh or frozen sole fillets
1 whole red bell pepper, coarsely chopped
1 whole green bell pepper, coarsely chopped
1 whole sweet onion, coarsely chopped
1 whole zucchini, sliced 1/2-inch thick
1 tablespoon extra-virgin olive oil
1 tablespoon fresh rosemary leaves, minced
2 tablespoons orange juice, frozen concentrate or 1 fresh squeezed orange
1 teaspoon sherry vinegar or wine vinegar
1 teaspoon grainy mustard, Dijon
4 teaspoons sunflower oil
1 pinch pepper
1 pinch sea salt

– Directions –

 

  1. Preheat oven to 450°.
  2. Scrub potatoes. Toss with 1 teaspoon of olive oil, rosemary and salt and pepper. Place on parchment-lined baking sheet and place in oven.
  3. Wash and slice vegetables. Toss with 1 teaspoon of olive oil and season with salt and pepper. Remove baking sheet from oven, keeping potatoes around the edges and spread vegetables evenly over the baking sheet. Return to the oven for an additional 10 minutes.
  4. Pat dry and season sole fillets with salt and pepper; set aside. After vegetables have roasted for 10 minutes remove from oven and place fish fillets on top of the veggies. Return to the oven for an additional 6–8 minutes.
  5. While fish is cooking, assemble vinaigrette dressing. Combine orange juice, vinegar, mustard, oil and pepper in a small bowl, and whisk together.
  6. Once fish is fork-tender, remove from oven and drizzle dressing equally over the four sole fillets. Return to the oven for another minute or two to warm the dressing.
  7. To serve, divide the contents of the baking sheet evenly among four plates, using the vegetables as a bedding underneath the fish. Garnish with a couple of thin slices of orange and a small sprig of rosemary.
– Nutritional Analysis –

 

Nutritional content per serving: 452 calories; 11g fat (20.8% calories from fat); 38g protein; 52g carbohydrate; 6g dietary fibre; 82mg cholesterol; 202mg sodium.
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