40 min.
Preparation time
Preparation: 15 min.
Cooking: 25 min.
Gaps: no
Total: 40 min.
Servings
Serve: 4 persons
Weight Per Serving: 384g
Price Per Serving: 3.48$
479kcal
Nutrition
Calories: 479kcal
Protein: 18.58%
Fat: 27.66%
Carbs: 53.76%
Ingredients
- 0.3 cup butter
- 0.5 cup chicken broth
- 0.5 teaspoon basil dried
- 2 tablespoons cooking wine dry white
- 2 cloves garlic chopped
- 0.3 teaspoon ground pepper black
- 1.3 cups rice instant
- 1 optional: lemon quartered
- 1 tablespoon juice of lemon fresh
- 1 cup peas frozen
- 2 plum tomatoes thinly sliced (Roma)
- 1 bell pepper red chopped
- 1 onion red chopped
- 0.5 teaspoon salt
- 1 pound sole fillets
Equipment
- sauce pan
- oven
- baking pan
- aluminum foil
Directions
- Preheat oven to 450 degrees F (230 degrees C). Spray a 9x13-inch baking dish with cooking spray.
- Heat chicken broth, butter, wine, lemon juice, basil, salt, and black pepper in a saucepan over medium heat until butter is melted, about 5 minutes.
- Stir rice, onion, bell pepper, peas, and garlic in prepared baking dish. Arrange sole fillets over rice mixture and top with tomato slices.
- Pour butter mixture over fish, rice, and vegetables. Cover baking dish with aluminum foil.
- Bake in preheated oven until fish is easily flaked with a fork and rice is tender, 20 to 25 minutes.
- Serve with lemon wedges.
Nutrition Facts
Properties
Nutrition Score
23.604347933894%
Flavonoids
Nutrients percent of daily need