Ratatouille with fish
Delicious Ratatouille with Fish: Savor the vibrant flavors of this Mediterranean-inspired dish made with tender eggplant, zucchini, red pepper, and succulent white fish simmered in a rich tomato sauce. Perfect for a healthy and hearty meal!
- 09 May 2024
- Cook time 15 min
- Prep time 10 min
- 4 Servings
- 6 Ingredients
Ratatouille with fish is a delightful and nutritious dish that combines the robust flavors of Mediterranean vegetables with the delicate taste of white fish. It's a perfect meal for a healthy dinner, bringing together the rich textures and vibrant colors of red peppers, zucchini, and eggplant in a tomato-based sauce. This recipe is simple yet satisfying, suitable for both novice and experienced home cooks.
Ingredients:
Instructions:
- Wash and dry all your vegetables.
- Chop the red pepper into bite-sized pieces.
- Chop the zucchini into half-moons or bite-sized chunks.
- Chop the eggplant into cubes.
- Heat 2 tablespoons of olive oil in a large skillet or Dutch oven over medium heat.
- Add the chopped red pepper, zucchini, and eggplant to the skillet. Sauté for about 10 minutes, stirring occasionally, until the vegetables begin to soften.
- Pour in the canned tomatoes, including their juice, and stir to combine with the vegetables.
- Season with salt and pepper to taste (you can also add herbs like thyme, basil, or oregano if desired).
- Reduce the heat to low, cover the skillet, and let the vegetables simmer for about 20 minutes, stirring occasionally, until they are tender and the flavors have melded together.
- While the ratatouille is simmering, season the white fish portions with a little salt and pepper.
- In a separate pan, heat a small amount of olive oil over medium heat.
- Add the fish to the pan and cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.
- Once both the ratatouille and the fish are cooked, carefully nestle the fish portions into the ratatouille in the skillet, allowing them to absorb some of the flavors.
- Cook for an additional 2-3 minutes to let the fish heat through.
- Gently scoop portions of the ratatouille and fish onto serving plates.
- Garnish with fresh herbs, if desired, and serve hot.
Tips:
- Chop the vegetables uniformly to ensure even cooking.
- Use fresh, high-quality olive oil for the best flavor.
- Season the fish with salt and pepper before cooking to enhance its taste.
- Cook the vegetables until they are soft but still retain some texture.
- Let the ratatouille sit for a few minutes after cooking to allow the flavors to meld together.
- Consider garnishing with fresh herbs like basil or parsley for added flavor and presentation.
Ratatouille with fish is a delightful blend of wholesome vegetables and tender white fish that creates a nourishing and delicious meal. With a few simple ingredients and some thoughtful cooking techniques, you can prepare a dish that is both visually appealing and satisfying to the palate. Enjoy this classic combination, and experiment with different herbs and spices to make it your own.
| Nutrition Facts | |
|---|---|
| Serving Size | 450 grams |
| Energy | |
| Calories 220kcal | 9% |
| Protein | |
| Protein 24g | 17% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 7g | 18% |
| Sugar 10g | 10% |
| Fat | |
| Fat 14g | 17% |
| Saturated 2.14g | 7% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 100ug | 11% |
| Choline 100mg | 18% |
| Vitamin B1 0.83mg | 69% |
| Vitamin B2 0.34mg | 26% |
| Vitamin B3 5mg | 34% |
| Vitamin B6 0.77mg | 45% |
| Vitamin B9 80ug | 21% |
| Vitamin B12 1.13ug | 47% |
| Vitamin C 60mg | 65% |
| Vitamin E 1.59mg | 11% |
| Vitamin K 12ug | 10% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.28mg | 0% |
| Iron, Fe 1.70mg | 15% |
| Magnesium, Mg 80mg | 20% |
| Phosphorus, P 390mg | 31% |
| Potassium, K 1110mg | 33% |
| Selenium, Se 16ug | 28% |
| Sodium, Na 180mg | 12% |
| Zinc, Zn 1.79mg | 16% |
| Water | |
| Water 390g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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