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Ingredients
US|METRIC
4 SERVINGS
- cooking spray
- 32 oz. sole
- 8 oz. frozen spinach (and artichoke dip, thawed, recommended: TGI Friday's)
- 1 lemon (1/2 cut into wedges and 1/2 juiced)
- salt
- ground black pepper
- ratatouille (Artichoke, for serving, recipe follows)
- 3 Tbsp. olive oil
- 1 eggplant (small, diced into 1-inch cubes)
- 16 oz. frozen stir fry vegetables (thawed, recommended: Birds Eye)
- 9 oz. frozen artichoke hearts (thawed)
- 1 Tbsp. minced garlic
- 1/2 tsp. red pepper flakes
- salt
- ground pepper
- 14.5 oz. diced tomatoes
- 1/4 cup fresh basil (chopped)
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NutritionView More
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490Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories490Calories from Fat130 |
| % DAILY VALUE |
| Total Fat14g22% |
| Saturated Fat1.5g8% |
| Trans Fat |
| Cholesterol110mg37% |
| Sodium720mg30% |
| Potassium2090mg60% |
| Protein54g |
| Calories from Fat130 |
| % DAILY VALUE |
| Total Carbohydrate42g14% |
| Dietary Fiber19g76% |
| Sugars7g |
| Vitamin A270% |
| Vitamin C100% |
| Calcium20% |
| Iron25% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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