Fish

Sole with Couscous and Vegetables is for Dinner.

Sole with Couscous and Vegetables takes 25 minutes to prepare.

Sole with Couscous and Vegetables takes 20 minutes to cook.

Sole with Couscous and Vegetables makes 4 servings.

The ingredients for Sole with Couscous and Vegetables are:

I whole sole fillet
1 organic whole carrot, julienned
2 organic whole zucchini, cut on the diagonal
3 cloves whole garlic, crushed.
2 organic leeks with greens attached
1 organic red pepper,1/2 julienned, ? minced
2 tablespoons extra virgin olive oil
Whole wheat couscous
1 ? cups water
? cup pine nuts
2 teaspoon fresh oregano
? teaspoon sea salt
? teaspoon fresh pepper
? cup slivered almonds

Here is how you make Sole with Couscous and Vegetables:

Julienne carrots and place in steamer basket with water underneath. Cut zucchini on the diagonal and set aside. Heat oil in skillet. Crush garlic. Slice leeks and then chop coarsely, adding to oil in pan. Cook about ten minutes until they start to turn translucent. Add garlic and saut? until softened. Add minced red pepper and cook another five minutes. Remove from heat. Place in warm bowl. Place zucchini into steamer basket with carrots. Add water to a 2 quart saucepan and bring to a boil. Once it boils, add the couscous and pine nuts, cover and remove from heat.Reheat pan with oil in it on medium heat. Once hot, sear the sole on both side, sprinkling with oregano, salt and pepper. Cover with the leek mixture and cover pan for 6 minutes.Place steamed veggies in a bowl and cover. Check fish and cook until it flakes with a fork. Place sole and leeks on platter, sprinkle with almonds. Add veggies to the side. Put the couscous into a serving bowl and bring to table. Serves four. Number of Servings: 4Recipe submitted by SparkPeople user KABERLE.

The nutritional information for Sole with Couscous and Vegetables is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 295.1

• Total Fat: 20.4 g
• Cholesterol: 15.0 mg
• Sodium: 47.9 mg
• Total Carbs: 19.6 g
• Dietary Fiber: 5.1 g
• Protein: 12.1 g

The dietary needs meet for Sole with Couscous and Vegetables is Low Fat