Tomato Sole Fillet

Name: Tomato Sole Fillet
Cook time: 18 min
Total time: 18 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#protein

#low_sugar

#dha

#under_30

A tangy boneless-fish dish — sole chunks in tomato sauce; kid-friendly, DHA-rich, and great when cravings hit.

MumEat recipe

✨

Nutritional Highlights

🧠

188%

DAILY RDI

DHA

375mg

💪

36%

DAILY RDI

Protein

25.4g

🍊

34%

DAILY RDI

Vitamin C

28.5mg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Tomato sole is a tangy, boneless fish loved by moms and kids.

🔬 Modern Science

Sole gives DHA and protein; tomato's vitamin C and lycopene add antioxidants and appetite appeal — light overall.

⚠️Moderate evidence

🍳

Instructions

3 steps

Cube sole, coat with salt and starch.

Fry tomato into a pulpy sauce with a little water.

Add fish, cook 3-4 min until done, reduce and season.

🌿

Full Nutrition Breakdown

🌿Folate

6%(37.5µg)

🧠DHA

188%(375mg)

🩸Iron

5%(1.4mg)

Vitamin D

30%(4.5µg)

Calcium

5%(45.8mg)

Vitamin C

34%(28.5mg)

Zinc

8%(0.9mg)

Protein

36%(25.4g)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] ACOG Practice Bulletin No. 229 (2021).

Low-mercury fish recommended for DHA during pregnancy.

✨You Might Also Like

Kelp & Pork Rib Soup

⏱ 15min

Black Fungus & Yam

⏱ 15min

Pork Wontons in Broth

⏱ 15min

Boiled Corn & Egg

⏱ 5min

← Browse More Recipes