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Mediterranean Sole with Ratatouille

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Mediterranean Sole with Ratatouille
  • Prep 20 min
  • Total 30 min
  • Servings 4
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Savor the sunny Mediterranean! Fennel, eggplant and fresh oregano join flavored canned tomatoes, bell peppers and meltingly tender sole.
Updated Sep 20, 2016

Ingredients

  • 1 medium red or green bell pepper, chopped (1 cup)
  • 1 medium onion, cut into 8 wedges, separated
  • 1 small bulb fennel, thinly sliced
  • 1 small eggplant (1 lb), peeled, cut into 1/2-inch cubes
  • 1 can (14.5 oz) organic diced tomatoes with garlic and onion, undrained
  • 4 teaspoons chopped fresh or 2 teaspoons dried oregano leaves
  • 3/4 lb sole, orange roughy or other delicate- to medium-texture fish fillets (about 1/4 inch thick), cut into 4 serving pieces
  • Feta cheese, if desired

Steps

  • 1
    Spray 12-inch skillet with cooking spray; heat over medium heat. Add bell pepper, onion and fennel; cook about 5 minutes, stirring frequently, until vegetables are crisp-tender.
  • 2
    Stir in eggplant, tomatoes and 2 teaspoons of the oregano; reduce heat to medium-low. Cover; cook 15 minutes, stirring frequently.
  • 3
    Roll up each fillet, beginning from narrow end, and secure with toothpicks; sprinkle with remaining 2 teaspoons oregano. Place fish rolls, seam sides down, in eggplant mixture. Cover; cook about 8 minutes or until fish flakes easily with fork.
  • 4
    Using slotted spoon, remove fish to serving platter. Remove toothpicks from fish. Serve eggplant mixture with fish. Sprinkle with cheese.

Tips from the Betty Crocker Kitchens

  • tip 1
    Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscle.

Nutrition

140 Calories, 1 1/2g Total Fat, 12g Protein, 19g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
140
Calories from Fat
15
Total Fat
1 1/2g
3%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
30mg
10%
Sodium
270mg
11%
Potassium
690mg
20%
Total Carbohydrate
19g
6%
Dietary Fiber
7g
28%
Sugars
7g
Protein
12g
% Daily Value*:
Vitamin A
40%
40%
Vitamin C
60%
60%
Calcium
8%
8%
Iron
10%
10%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 1/2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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