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Mediterranean Fillets With Shells

Microwaverina's picture
  Grated parmesan cheese 1 Tablespoon
  Ground black pepper 1⁄4 Teaspoon
  Paprika 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)

In a cup, combine the Parmesan, pepper, and paprika.
Sprinkle on the skin side of each fillet.
Arrange the fish, skin-side down, in a 9" glass pie plate.
Set aside.
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.

Recipe Summary

Side Dish

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Nutrition Rank

Nutrition Facts

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 mg58.8%

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

Mediterranean Fillets With Shells Recipe