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Mediterranean Fillets With Shells Recipe
|Grated parmesan cheese||1 Tablespoon|
|Ground black pepper||1⁄4 Teaspoon|
|Sole fillets||12 Ounce (Four 3 Ounce Each Pieces)|
|Tomatoes||2 , peeled, seeded, and chopped|
|Julienned zucchini||1⁄4 Cup (4 tbs)|
|Sliced black olives||1 Tablespoon|
|Minced garlic||1⁄2 Teaspoon|
|Medium pasta shells||1 1⁄4 Cup (20 tbs)|
Serving size: Complete recipe
Calories 940 Calories from Fat 123
% Daily Value*
Total Fat 14 g21.3%
Saturated Fat 3.7 g18.4%
Trans Fat 0 g
Cholesterol 176.5 mg
Sodium 633.2 mg26.4%
Total Carbohydrates 109 g36.2%
Dietary Fiber 8.7 g34.9%
Sugars 11.9 g
Protein 89 g177.9%
Vitamin A 59% Vitamin C 73.4%
Calcium 26.9% Iron 28.4%
*Based on a 2000 Calorie diet
Sprinkle on the skin side of each fillet.
Arrange the fish, skin-side down, in a 9" glass pie plate.
In a small bowl, combine the tomatoes, zucchini, olives, and garlic.
Microwave on high for 2 minutes.
Spoon the vegetables over the fish.
Cover with wax paper and microwave on high for 1 minute.
Rotate the dish a half turn and microwave on high for 2 1/2 to 3 minutes, or until the fish is opaque throughout.
Cover and let stand for 3 to 5 minutes before serving.
In a large pot of boiling water, cook the shells until just firm-tender, about 10 minutes.
Transfer to a platter and top with the fish and vegetables.