Marinated Sole With Spiced Aubergines
Ingredients
- 6 skinless sole fillets (120g each)
- 2 tablespoons olive oil
- salt and black pepper
- 1 teaspoon turmeric
- spiced aubergines :
- 3 large aubergines
- 2 tablespoons olive oil
- 3 onions (peeled and finely sliced)
- 2 teaspoons ground cumin
- 3 tomatoes (finely chopped)
- ¼ cup sultanas (soaked in hot water for 10 minutes)
- 2-3 teaspoons lemon juice
- 1 tablespoon basil leaves
Preparation
- lay the fish in a shallow dish and drizzle over the olive oil. rub in the salt, pepper and turmeric. marinate for 20 minutes.
- heat the oven to 200°c. cut the aubergines into 3cm chunks and sprinkle with salt. leave to stand over a colander for 20 minutes.
- rinse the aubergines and pat dry with a paper towel.
- in a pan, heat the oil and add the onions. cook for 3 minutes before adding the dry spices and tomatoes. mix in the aubergines and cook well until soft. add the sultanas and remove from the stove.
- pour the lemon juice over the fish and bake for 5-10 minutes (until cooked).
- serve the fish with spiced aubergine and garnish with basil leaves.
Nutrition Profile
GI: 45 (Low)
487
Calories
44g
Carbs
51g
Protein
15g
Fat
* Estimated per serving. Values may vary based on exact brands used.
Recommended Kitchen Tools & Ingredients
Shop Diabetic-Friendly Supplies
To help with portion control and healthy cooking, here are recommended tools approved by our community.
⚖️
Digital Food Scale
Crucial for precise portion size and carbohydrate control.
💨
Air Fryer XL
Cook delicious meals with 85% less oil and healthy fats.
🍯
Monk Fruit Sweetener
Perfect sugar substitute with zero calorie and zero glycemic index impact.
* As an Amazon Associate, we earn from qualifying purchases.