Steamed Fish Ratatouille

By gwendee1

This dish packs enough protein (34 grams) to keep you full, plus the vegetables create a built-in side dish. Get creative with your vegetables by adding or swapping in vitamin D-rich mushrooms or yellow squash, loaded with vitamin C.

Ingredients

• ◾1 large zucchini
• ◾2 small eggplants
• ◾1 medium red bell pepper, cored
• ◾2 medium tomatoes, cored
• ◾3 tablespoons olive oil, divided, and more as needed
• ◾1 tablespoon minced garlic
• ◾1 large onion, chopped
• ◾Salt and black pepper
• ◾1 tablespoon fresh thyme leaves
• ◾1/2 cup Niçoise or kalamata olives, pitted (optional)
• ◾4 thick fish fillets or steaks, such as cod (1 1/2 pounds)
• ◾1/2 cup roughly chopped fresh basil leaves

Preparation

Step 1

1. Trim and cut the zucchini and eggplants into 1-inch chunks. Cut the bell pepper into strips. Roughly chop the tomatoes, reserving their juice.

2. Put 2 TBSP oil in a large skillet over medium-high heat and immediately add the garlic. When it begins to sizzle, add the onion and sprinkle with a pinch of salt and pepper. Cook, stirring occasionally, until the onion begins to soften (3-5 minutes).

3. Add the zucchini, eggplant, bell pepper, and another pinch of salt and pepper. Lower the heat a bit to keep the vegetables from burning, and cook, stirring occasionally, until the eggplant is fairly soft (10-15 minutes). Add the tomatoes and their juice, the thyme, and the olives if you’re using them; cook, stirring occasionally, until the tomatoes begin to break down (5-10 minutes). Taste and adjust the seasoning.

4. Sprinkle the fish with a pinch of salt and pepper and lay it on top of the vegetables. Adjust the heat so the mixture simmers. Cover and cook until the fish is opaque throughout and a paring knife inserted into the fish at its thickest point meets little resistance. This will take anywhere from 5-12 minutes, depending on the thickness of the fish.

5. Transfer the fish to a platter, then stir the basil into the vegetables. Spoon the vegetables around the fish, drizzle everything with the remaining 1 TBSP olive oil, and serve.


Calories per serving:
317

Fat per serving:
12.1g

Saturated fat per serving:
1.8g

Monounsaturated fat per serving:
7.6g

Polyunsaturated fat per serving:
1.8g

Protein per serving:
34g

Carbohydrates per serving:
19g

Fiber per serving:
8g

Cholesterol per serving:
73mg

Iron per serving:
2mg

Sodium per serving:
398mg

Calcium per serving:
87mg