Description
Steamed Sole with Vegetables is a light, nourishing dish perfect for those seeking Crohn’s friendly recipes. This delightful meal features tender sole fillets paired with vibrant vegetables, all steamed to perfection. The fresh herbs and a hint of lemon add a burst of flavor, making it not only easy on the stomach but also a feast for the senses. Ideal for busy weeknights, this recipe brings comfort and health to your dining table without any fuss.
Ingredients
Scale
- 2 sole fillets (approximately 6 oz each)
- 1 cup broccoli florets
- 1 medium carrot (sliced into rounds)
- 1 small zucchini (sliced thinly)
- 2 tsp extra virgin olive oil
- 2 tbsp freshly squeezed lemon juice
- Salt and pepper to taste
- 2 tbsp fresh herbs (dill or parsley)
Instructions
- Prepare the vegetables: Wash and cut the broccoli into small florets, slice the carrot into thin rounds, and cut the zucchini into half-moons.
- Season the sole: Place the sole fillets on a plate, drizzle with olive oil, squeeze lemon juice over them, and sprinkle with salt, pepper, and chopped herbs.
- Arrange in steamer: Layer the prepared vegetables in a steamer basket or heatproof plate, then place the seasoned sole fillets on top.
- Steam: Bring water in a pot to simmer over medium heat. Cover and steam for about 8-10 minutes until the fish flakes easily with a fork.
- Serve: Carefully transfer everything to plates. Drizzle any remaining lemon juice over for added brightness.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main
- Method: Steaming
- Cuisine: American
Nutrition
- Serving Size: 1 plate (approximately 300g)
- Calories: 270
- Sugar: 4g
- Sodium: 150mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 60mg