Dover Sole with Veggies.

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My friends asked me to post more fish recipes, and I am happy to do so, as I love fish myself, and cook it pretty often. For this recipe I chose Dover Sole (just happened to have it in my freezer), but you can pretty much use whatever you like, as this is just an idea of how to combine vegetables and fish in one dish. I had some cauliflower on hand, then looked at what else I had in my fridge and freezer, and the recipe was born. It’s low in fat and calories, is easy to make, and tastes absolutely delicious. Try it with veggies of your choice, although I have to admit, the combination of cauliflower and carrots is irresistible!

Here is what I used in this recipe:

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1 lb Dover sole (or any fish fillet of your choice)

1/2 head cauliflower (or a little more – to your taste)

2 medium carrots

3 scallions

5 oz (150 gr) frozen green beans

1/2 red bell pepper

1 tomato

zest of 1 lemon

lemon juice to taste

1 clove garlic

fresh dill ( you can also use dry dill if fresh is not available)

1-2 Tbs grated Parmesan (optional)

Oils and seasonings:

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salt and cracked black pepper to taste, or your favorite seasoning (I used 21 seasoning salute)

2-3 Tbs grapeseed oil

1 Tbs olive oil

How I made it:

Preheat oven to 425 F.

Cut cauliflower, carrots and peppers into bite-size pieces. Slice scallions, cut tomato into small pieces, chop dill and garlic.

Combine cauliflower, carrots, bell peppers and white part of scallions in a 10×13″ baking dish (you can also make it on a cookie sheet, I just liked the baking dish presentation better). Add salt, black pepper (or seasoning), 2-3 Tbsp grapeseed oil, and mix well.

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Bake for 15 min. Stir, then bake for another 10 minutes.

Lower the temperature to 400 F.

Season fish with salt, pepper or seasoning, sprinkle with lemon juice and lemon zest.

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Add green beans and chopped garlic to the vegetables.

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Arrange fish on top.

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Prepare the topping for the fish – in a small bowl mix chopped tomato, green parts of scallions, dill, 1/2 Tbs olive oil, a little salt and pepper.

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Arrange tomato mixture on top of fish (I did it with my fingers, it’s easier that way).

Sprinkle with 1/2 Tbs olive oil.

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Sprinkle with parmesan, if using.

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Bake for 15 min at 400 F. Dover sole fillets are very thin, so if you are using other fish, make sure to adjust the baking time accordingly.

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Serve and enjoy!

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In a  10″x13″ form

 

 

 

 

 

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