Ratatouille with Sole
Delight your taste buds with this vibrant recipe for Ratatouille with Sole, a perfect fusion of rustic French flavors and delicate seafood. This dish pairs a hearty medley of sautéed vegetables—such as eggplant, zucchini, bell peppers, and tomatoes—simmered with fragrant thyme and bay leaf, with golden, pan-seared sole fillets lightly coated in flour for a crispy finish. The ratatouille’s deep, savory notes beautifully complement the tender, buttery fish, while a final garnish of fresh lemon juice and parsley adds a bright, zesty touch. Ready in just an hour, this elegant yet approachable dish is perfect for a weeknight dinner or an impressive entrée for entertaining. Whether you're seeking Mediterranean inspiration or a balanced, wholesome meal, Ratatouille with Sole will captivate your palate and transport you to the French countryside.
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Recipe Information
Ingredients
- 1 medium eggplant
- 1 medium zucchini
- 1 red bell pepper
- 1 yellow bell pepper
- 4 roma tomatoes
- 1 small onion
- 2 cloves garlic
- 3 tablespoons olive oil
- 2 sprigs fresh thyme
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 1 lemon
- 4 sole fillets
- 0.25 cup flour
- 2 tablespoons butter
- 2 tablespoons fresh parsley
Instructions
Prepare the vegetables: Dice the eggplant, zucchini, red bell pepper, yellow bell pepper, and roma tomatoes into small, uniform cubes. Finely chop the onion and mince the garlic.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the onion and garlic, and sauté until soft and fragrant, about 3 minutes.
Add the diced eggplant, zucchini, and bell peppers to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the diced tomatoes, thyme sprigs, bay leaf, salt, and black pepper. Reduce the heat to medium-low and simmer for 20-25 minutes, stirring occasionally, until the vegetables are tender and flavors are well combined. Remove the bay leaf and thyme sprigs before serving.
Season the sole fillets on both sides with a pinch of salt and black pepper. Lightly coat each fillet in flour, shaking off any excess.
Heat the remaining 1 tablespoon of olive oil and 2 tablespoons of butter in a large nonstick skillet over medium heat. Once the butter is melted and foaming, add the sole fillets to the skillet.
Cook the sole fillets for 2-3 minutes on each side, or until golden brown and cooked through. Use a spatula to carefully flip the fillets to avoid breaking them.
Plate the dish by spooning a generous portion of ratatouille onto each plate, and placing a sole fillet on top. Garnish with a squeeze of fresh lemon juice and a sprinkle of chopped parsley.
Serve immediately and enjoy this delightful combination of rustic and delicate flavors!
Nutrition Facts
Calories |
1378 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.6 g | 96% | |
| Saturated Fat | 21.1 g | 106% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 246 mg | 82% | |
| Sodium | 5226 mg | 227% | |
| Total Carbohydrate | 114.2 g | 42% | |
| Dietary Fiber | 28.2 g | 101% | |
| Total Sugars | 48.1 g | ||
| Protein | 73.9 g | 148% | |
| Vitamin D | 10.1 mcg | 51% | |
| Calcium | 285 mg | 22% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 4400 mg | 94% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
