My Steamed Sole and Vegetables

Delight in the light, wholesome flavors of "My Steamed Sole and Vegetables," a nutritious one-pot dish that's both simple and elegant. This recipe pairs tender, flaky steamed sole fillets with a medley of vibrant vegetables, including broccoli, carrots, and zucchini, gently seasoned with aromatic garlic and fresh ginger. A drizzle of tangy soy-sesame sauce enhances the natural flavors, while a garnish of fresh parsley and a squeeze of lemon add a refreshing finish. Perfect for a healthy weeknight dinner or a low-carb meal, this recipe is ready in just 35 minutes and is packed with nutrients and bold, satisfying flavors. Enjoy this easy steamed fish recipe that combines minimal effort with maximum taste!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces sole fillets
• 2 cups broccoli florets
• 2 medium carrots
• 1 medium zucchini
• 2 cloves garlic
• 1 teaspoon fresh ginger
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon sesame oil
• 1 medium lemon
• 1 cup water
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Rinse the sole fillets under cold water and pat them dry with a paper towel. Set them aside.

Step 2

Wash the broccoli florets, peel and slice the carrots into thin rounds, and cut the zucchini into half-moons. Peel and finely mince the garlic and ginger.

Step 3

In a small bowl, whisk together the soy sauce, sesame oil, and the juice of half the lemon. Set the sauce aside.

Step 4

Prepare a large steaming setup: Fill a pot with 1 cup of water and place a steaming basket inside. Ensure the water level is below the basket. Bring the water to a boil.

Step 5

Place the broccoli, carrots, and zucchini in the steaming basket. Sprinkle with a pinch of salt. Cover with a lid and steam for 5-7 minutes until they are tender-crisp.

Step 6

Once the vegetables are partially cooked, carefully place the sole fillets on top of the vegetables. Sprinkle the fillets with minced garlic, ginger, salt, and black pepper.

Step 7

Cover again and steam for another 6-8 minutes, or until the sole fillets are opaque and flake easily with a fork.

Step 8

While the fish and vegetables are steaming, finely chop the parsley and slice the remaining half of the lemon into wedges.

Step 9

Once cooked, carefully remove the sole fillets and vegetables from the steamer and arrange them on a serving platter. Drizzle with the prepared soy-sesame sauce.

Step 10

Garnish with freshly chopped parsley and serve with lemon wedges on the side for squeezing over the dish.

Nutrition Facts

Serving size	1075.8 grams (1075.8g)

Amount per serving	% Daily Value*
Calories	555

Total Fat 20.60g	26%
Saturated Fat 3.30g	16%
Polyunsaturated Fat 6.00g
Cholesterol 180mg	60%
Sodium 2579mg	112%
Total Carbohydrate 31.90g	12%
Dietary Fiber 10.40g	37%
Total Sugars 10.00g
Protein 69.10g	138%

Vitamin D 400IU	2000%
Calcium 266mg	20%
Iron 5mg	29%
Potassium 1813mg	39%

*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.

Source of Calories

Fat: 31.5%

Protein: 46.9%

Carbs: 21.6%