Easy One-Pot Pacific Sole (Flounder) Pasta
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Servings: 4
- Yield: 4 servings
Ingredients
- 4 breaded Pacific sole fillets (about 1.3 lb / 600 g)
- 9 oz (about 2 ½ cups) pasta, such as penne
- 2 red bell peppers
- 1 medium zucchini
- 1 small onion
- 1 garlic clove
- 2 oz prosciutto (about 60 g)
- 1 cup grated cheese (such as Parmesan or a mild melting cheese)
- 3 tablespoons olive oil, divided
- ¾ cup heavy cream (or 1 cup for extra creaminess)
- 1 2/3 cups 1% milk (about 400 ml)
- ½ teaspoon dried marjoram
- 1 teaspoon vegetable broth powder
- Salt and freshly ground black pepper
Nutrition (per serving)
| Calories | 1,000 |
| Protein | 40 g |
| Total Fat | 54 g |
| Carbohydrates | 83 g |
Preparation
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Step 1 Prep the Veggies
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Cut bell peppers in half, remove seeds and stems, and dice into small cubes.
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Trim the zucchini ends and dice into similar-sized cubes.
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Peel and dice the onion. Finely chop the garlic.
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Step 2 Cook the Pasta & Veggies
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In a large skillet or pot, heat 1 tablespoon olive oil over medium heat.
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Sauté bell peppers, zucchini, onion, and garlic until softened.
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Add pasta, cream, milk, marjoram, vegetable broth, ¾ teaspoon salt, and ½ teaspoon pepper.
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Bring to a gentle boil, cover, and cook 12–17 minutes (depending on pasta type), stirring occasionally.
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Step 3 Cook the Sole
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In a separate skillet, heat remaining 2 tablespoons olive oil over medium heat.
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Fry breaded sole fillets for about 5 minutes per side, until golden and cooked through.
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Step 4 Crisp the Prosciutto
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Cut prosciutto into thin strips.
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Fry in a nonstick pan until crispy. Set aside.
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Step 5 Finish & Serve
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Stir cheese into the cooked pasta and adjust seasoning with salt and pepper.
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Gently fold in the fried sole fillets.
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Plate the pasta, top with crispy prosciutto, and serve immediately.
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Nutrition (per serving)
| Calories | 1,000 |
| Protein | 40 g |
| Total Fat | 54 g |
| Carbohydrates | 83 g |
