Tian de Légumes de Mer

Tian de Légumes de Mer is a vibrant and savory dish that beautifully marries the flavors of fresh vegetables and seaweed with a hint of Mediterranean herbs. This vegetarian delight is perfect for seafood lovers looking for a plant-based alternative, offering a delightful taste of the ocean without the fish.

Ingredients

• Zucchini - 150 grams
• Eggplant - 150 grams
• Bell pepper (red or yellow) - 100 grams
• Tomato - 100 grams
• Nori seaweed sheets - 2 sheets
• Olive oil - 2 tablespoons
• Garlic - 1 clove, minced
• Fresh thyme - 1 teaspoon, chopped
• Fresh parsley - 1 tablespoon, chopped
• Salt - to taste
• Black pepper - to taste
• Lemon juice - 1 tablespoon
• Grated Parmesan cheese (optional) - 20 grams

Steps

1. Preheat your oven to 180°C (350°F).
2. Wash and slice the zucchini, eggplant, bell pepper, and tomato into thin rounds, about 5mm thick.
3. Cut the nori sheets into strips or small squares to make them easier to layer.
4. In a skillet, heat the olive oil over medium heat and sauté the minced garlic until fragrant, about 1 minute.
5. Add the sliced zucchini, eggplant, and bell pepper to the skillet, and sauté for 5-7 minutes until slightly softened. Season with salt, black pepper, and thyme.
6. In a baking dish, start layering the vegetables in a circular pattern, alternating between zucchini, eggplant, bell pepper, and tomato. Tuck pieces of nori between the layers for added flavor.
7. Drizzle lemon juice over the arranged vegetables, then sprinkle chopped parsley on top.
8. Cover the baking dish with aluminum foil and bake for 25 minutes.
9. Remove the foil and bake for an additional 10 minutes to allow the top to caramelize slightly.
10. If using, sprinkle grated Parmesan cheese on top during the last 5 minutes of baking.
11. Once done, remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 220
• Protein: 5 g
• Carbs: 32 g
• Fiber: 8 g
• Sugar: 7 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8.5 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins and minerals from a variety of vegetables.
• Contains antioxidants from tomatoes and peppers.
• Low in calories, making it a great option for weight management.
• Seaweed provides essential omega-3 fatty acids and iodine.

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