Baked Sole Tapenade with Broccoli & Beans

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Baked Sole Tapenade with Broccoli & Beans

Course: Dinner, Lunch
Cuisine: American, Mediterranean
Keyword: dairy-free, gluten-free, grain-free, seafood
Calorie: 200-300, Under 300, Under 350, Under 400, Under 450, Under 500
Protein: 21-30g, Over 20g, Over 25g
Fiber: 5-10g
Servings: 2 servings
Calories: 262kcal


  • 12 ozs Sole Filet
  • 1/4 cup Pitted Kalamata Olives (chopped)
  • 1 tbsp Capers (chopped)
  • 1 tbsp Parsley (finely chopped)
  • 1 tbsp Extra Virgin Olive Oil
  • 1 tsp Chili Flakes
  • 2 cups Broccoli (cut into florets)
  • 2 cups Green Beans (trimmed)


  • Preheat the oven to 350ºF (180ºC) and line a baking sheet with parchment paper or a silicone mat.
  • Arrange the sole fillets onto the baking sheet and bake for 10 to 15 minutes or until the fish is opaque.
  • Meanwhile, in a bowl, combine the olives, capers, parsley, oil and chili flakes. Set aside.
  • Place the broccoli and the green beans in a steamer basket over boiling water and cover. Steam for three to five minutes.
  • Divide the fish and vegetables evenly between plates. Top with the olive mixture and enjoy!


  • Leftovers

    Refrigerate in an airtight container for up to three days.
  • No Sole Fillet

    Use any other white fish like haddock or cod.
  • No Kalamata Olives

    Use green olives or additional capers instead.
  • More Flavor

    Add chopped anchovies to the chimichurri.


Calories: 262kcal | Carbohydrates: 14g | Protein: 26g | Fat: 12g | Cholesterol: 77mg | Sodium: 765mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1534IU | Vitamin C: 96mg | Calcium: 135mg | Iron: 3mg

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