Steamed Sole with Vegetables

17 Reviews
81% would make this recipe again

Preparation : 10 min Cooking : 15 min
300 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly


4 tsp olive oil 20 mL
1/2 onions, coarsely chopped 100 g
1 clove garlic, minced
1 zucchini, cut into dices 130 g
1/2 yellow or red sweet peppers, cut into squares 100 g
8 mini-tomatoes (cherry, miniature or grape), halved 9 tbsp
6 button (white) mushrooms, quartered 80 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 tbsp Parsley and Garlic Base 15 mL
2 sole fillets 300 g
1 tbsp lemon juice, freshly squeezed 1/2 lemon
1/4 green onions/scallions, finely chopped [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.


  1. Prepare the vegetables: Coarsely chop the onion and mince the garlic. Cut all the other vegetables into pieces of about the same size. Set them aside.
  2. Heat the oil in a skillet, over medium heat. Add the onion and garlic and sauté 1 min, with stirring, then add all the other vegetables. Season with a little salt and pepper, then continue to cook, with occasional stirring, until al dente, about 8 min. Stir in the parsley and garlic base and cook 1 min.
  3. Sprinkle the sole fillets with the lemon juice, then place them on top of the vegetables. Cover and cook about 5 min over medium heat. The fillets are cooked when they turn opaque. Add a little salt on the fillets, garnish with optional green onions then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (310g)


% Daily Value




14 g

22 %

Saturated 2.1 g
+ Trans 0 g

11 %


80 mg


140 mg

6 %


12 g

4 %


2 g

9 %


5 g

Net Carbs

10 g


31 g

Vitamin A

30 %

Vitamin C

107 %


5 %


8 %


This recipe is :
Excellent source of  :
Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Folacin, Manganese, Pantothenic Acid, Vitamin B1, Zinc
Source of  :
Calcium, Copper, Fibre, Iron
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat


1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 2

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Leave a review

You have to be logged in to leave a review

Members' Reviews

17 Reviews (17 with rating only ) 81% would make this recipe again

Our weekly newsletter includes:

  • Recipes, tips and advice on healthy eating
  • Occasional promotions on products & services from SOSCuisine and some trusted partners
  • Occasional invitations to help scientific research by answering surveys or participating in studies
  • Your email address will never be shared without your permission and you may unsubscribe at any time.
SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.