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.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Add the diced eggplant, zucchini, and bell peppers to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

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.

Step 9

Serve immediately and enjoy this delightful combination of rustic and delicate flavors!

Nutrition Facts

Serving size	1898.3 grams (1898.3g)

Amount per serving	% Daily Value*
Calories	1378

Total Fat 74.60g	96%
Saturated Fat 21.10g	106%
Polyunsaturated Fat 5.30g
Cholesterol 246mg	82%
Sodium 5226mg	227%
Total Carbohydrate 114.20g	42%
Dietary Fiber 28.20g	101%
Total Sugars 48.10g
Protein 73.90g	148%

Vitamin D 405IU	2023%
Calcium 285mg	22%
Iron 8mg	44%
Potassium 4400mg	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.

Source of Calories

Fat: 47.2%

Protein: 20.8%

Carbs: 32.1%