Sole with Caponata
4 ounces fresh or frozen skinless sole fillets
14 1/2 ounce can Italian-style stewed tomatoes, undrained
tablespoons olive oil
cups chopped, peeled eggplant
small yellow, green, or red sweet pepper, coarsely chopped
cup bottled picante sauce
teaspoon bottled minced garlic (1 clove)
tablespoon balsamic vinegar
teaspoon ground black pepper
Lemon wedges (optional)
- Thaw fish, if frozen. Rinse fish; pat dry with paper towels.
- Cut up any large tomato pieces; set aside. In a large nonstick skillet, heat 1 tablespoon of the oil over medium-high heat. Add eggplant; cook about 3 minutes or until golden brown, stirring occasionally. Stir in undrained tomatoes, sweet pepper, picante sauce, and garlic. Bring to boiling; reduce heat. Simmer, uncovered, for 4 to 5 minutes or until slightly thickened. Stir in balsamic vinegar. Remove from skillet; set aside.
- Wipe out skillet with paper towels. Sprinkle fish with the salt and pepper. In the same skillet, heat the remaining 1 tablespoon oil over medium heat. Add fish; cook for 4 to 6 minutes or until fish flakes easily when tested with a fork. Serve caponata with fish. If desired, garnish with lemon wedges. Makes 4 servings.
Nutrition Facts(Sole with Caponata)
- Per serving:
- 225 kcal cal.,
- 9 g fat
- (1 g sat. fat,
- 49 mg chol.,
- 481 mg sodium,
- 13 g carb.,
- 3 g fiber,
- 22 g pro.
- Percent Daily Values are based on a 2,000 calorie diet