Minestrone with Sole

Gluten Free
Health score
36%
Minestrone with Sole
45 min.
4
423kcal

Suggestions


If you're looking for a hearty and wholesome meal that is not only delicious but also gluten-free, this Minestrone with Sole is the perfect choice. Bursting with vibrant vegetables and the delicate flavor of sole, this dish is a wonderful blend of textures and tastes. Picture tender cabbage, crisp carrots, and savory zucchini all simmered together in a rich, fragrant broth, complemented by the fresh notes of pesto. With the addition of sole fillets, this minestrone transforms from a simple soup into a satisfying main course that will delight your taste buds.

This recipe is ideal for any meal of the day, whether it’s a comforting lunch or a cozy dinner. Ready in just 45 minutes, it allows you to enjoy a wholesome, homemade meal without spending hours in the kitchen. Plus, with only 423 calories per serving, you can indulge without the guilt. The combination of colorful vegetables not only makes for a visually appealing dish but also brings a bounty of nutrients to your table, making it a great addition to your healthy eating plan.

Looking for ways to switch things up? Feel free to experiment with different fish from the flounder family or substitute with other firm white fish to suit your palate. Pair it with a light Italian pinot grigio for a delightful dining experience. Dive into this delicious culinary adventure and enjoy a bowl of warmth and comfort today!

Ingredients

  • tablespoon butter 
  • 0.8 pound cabbage shredded
  •  carrots cut into 1/4-inch dice
  • ribs celery cut into 1/4-inch dice
  • 3.8 cups chicken broth low-sodium homemade canned
  • cloves garlic minced
  • 0.3 teaspoon pepper black
  • tablespoons olive oil 
  •  onion chopped
  • tablespoons basil pesto homemade store-bought
  • 0.8 pound potato boiling peeled cut into 1/4-inch dice ( 2)
  • 1.5 teaspoons salt 
  • 1.5 pounds sole cut into 1-inch pieces
  • tablespoon tomato paste 
  •  zucchini cut into 1/4-inch dice

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. In a large pot, melt the butter with the oil over moderate heat.
  2. Add the onion and cook, stirring occasionally, until golden, about 5 minutes.
  3. Add the garlic, carrots, celery, and potatoes and cook, stirring occasionally, for 5 minutes.
  4. Add the zucchini and cabbage and cook, stirring occasionally, for 5 minutes longer.
  5. Add the broth, beans, tomato paste, and salt and bring to a simmer. Simmer, partially covered, until the vegetables are tender, about 18 minutes.
  6. Add the sole, pesto, and pepper and bring back to a simmer. Cook, uncovered, until the fish is just done, about 1 to 2 minutes more. To serve, ladle into bowls and pass more pesto if you like.
  7. Fish Alternatives: You can use any other member of the flounder family, such as sand dab or fluke, in place of the sole. Or try a firmer, white fish, such as cod, halibut, or monkfish. For these thicker fish, add another minute to the cooking time.
  8. Wine Recommendation: A light Italian white wine will be delightful with the vegetables and pesto. Look for the most recent vintage of a pinot grigio from the northern Alto Adige region.

Nutrition Facts

Calories423kcal
Protein27.79%
Fat44%
Carbs28.21%

Properties

Glycemic Index
80.46
Glycemic Load
3.44
Inflammation Score
-10
Nutrition Score
32.949130307073%

Flavonoids

Apigenin
0.65mg
Luteolin
0.35mg
Isorhamnetin
1.38mg
Kaempferol
0.45mg
Myricetin
0.04mg
Quercetin
6.86mg

Nutrients percent of daily need

Calories:422.67kcal
21.13%
Fat:21.25g
32.69%
Saturated Fat:5.01g
31.32%
Carbohydrates:30.65g
10.22%
Net Carbohydrates:24.6g
8.95%
Sugar:8.96g
9.95%
Cholesterol:84.67mg
28.22%
Sodium:1273.61mg
55.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.2g
60.4%
Vitamin A:5729.6IU
114.59%
Vitamin K:86.63µg
82.5%
Selenium:46.74µg
66.77%
Vitamin C:53.01mg
64.26%
Phosphorus:617.73mg
61.77%
Potassium:1360.99mg
38.89%
Vitamin B12:2.15µg
35.82%
Vitamin B3:6.73mg
33.65%
Vitamin B6:0.64mg
31.82%
Vitamin D:4.76µg
31.75%
Manganese:0.52mg
26.08%
Fiber:6.05g
24.2%
Folate:91.02µg
22.75%
Vitamin E:3.3mg
21.97%
Magnesium:81.54mg
20.38%
Copper:0.35mg
17.71%
Vitamin B1:0.22mg
14.86%
Vitamin B2:0.25mg
14.86%
Calcium:137.59mg
13.76%
Iron:2.43mg
13.5%
Zinc:1.55mg
10.34%
Vitamin B5:1.02mg
10.19%
Source:My Recipes