Minestrone with Sole

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

Suggestions

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 fresh-ground pepper black
  • tablespoons olive oil 
  •  onion chopped
  • tablespoons pesto homemade store-bought
  • 0.8 pound potatoes boiling peeled cut into 1/4-inch dice ( 2)
  • 1.5 teaspoons salt 
  • 1.5 pounds sole fillets 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