Andalusian Sole
Andalusian Sole - Here's the best proof that the Spaniards know how to prepare food that is healthy and delicious
Healthy, because
Even smarter
Nutritional values
Fish is healthy - and even more so when combined with lots of vegetables! Tomatoes and tomato juice bring plenty of cell-protecting lycopene (a precursor of vitamin A) into play. Aubergines contribute polyphenols for cell protection and sole adds iodine for healthy thyroid function.
Quick side dish: wholemeal garlic baguette. For this, cut a baguette in half lengthwise and brush it with a mixture of olive oil, sea salt and finely chopped garlic. Bake in the oven at 200 °C (fan oven 180 °C, gas: level 3) for approx. 5 minutes until crispy.
(Percentage of daily recommendation)
| Calorie | 268 cal. | (13 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15.5 μg | (34 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 1,225 mg | (31 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 242 mg | |||
| Cholesterol | 72 mg |
Ingredients
- Ingredients
- 4 Beefsteak tomato (about 800 grams)
- 3 garlic cloves
- 10 sprigs thyme
- 5 Tbsps olive oil
- 6 Eggplant (about 250 grams)
- salt
- peppers
- ½ lemon
- 100 milliliters Tomato juice
- 350 milliliters Veal stock
- 50 grams sun-dried tomatoes (without oil)
- 50 grams green Olives (pitted)
- 2 stalks Basil
- 8 Sole fillet (each about 60 grams)
Kitchen utensils
Preparation steps
Plunge the tomatoes into boiling water, then remove and rinse under cold water. Peel off skin. Halve tomatoes horizontally, then trim stems so tomato tops stand upright.
Scoop out tomato seeds with a spoon. Place tomato shells cut sides up on a baking sheet.
Peel 2 cloves of garlic and finely chop. Rinse 8 sprigs of thyme and shake dry. Scatter the chopped garlic over tomato halves, then top each with a sprig of rinsed thme and few drops of oil. Bake in a preheated oven at 70°C (fan 50°C, gas mark 1)(approximately 160°F/convection 125°F) until dried, about 4 hours. Remove the tomatoes and refrigerate, covered, overnight.
The next day, rinse the eggplant, halve each lengthwise and slit the flesh in a criss-cross fashion. Place on a baking sheet and drizzle with 2 tablespoons oil. Season with salt and pepper. Rinse the remaining thyme, shake dry, and pluck leaves. Peel the remaining garlic and chop finely. Sprinkle thyme and garlic on the eggplant. Bake in a preheated oven at 180 ° C (approximately 350 ° F) until eggplant is tender, about 25 minutes.
Squeeze juice from half of a lemon. Scoop out flesh of 4 eggplant halves and chop finely. In a bowl, mix chopped eggplant with lemon juice and season with salt and pepper.
Bring tomato juice and veal stock to a boil in a small pot and boil until reduced by half. Pass through a sieve into a second pot.
Cut the sun-dried tomatoes into small cubes. Add to the tomato stock and bring to a boil. Season and with salt and pepper and set aside.
Finely chop the olives. Rinse the basil, shake dry, pluck off leaves and coarsely chop. Mix both together in a bowl.
Fill the bottom tomato halves with eggplant mixture, dividing evenly. Top with half of the olive mixture. Place on a baking sheet along with the top halves of tomatoes and remaining eggplant halves and bake in a preheated oven at 120°C (fan not recommended, gas: step 1)(approximately 250°F/convection not recommended).
Meanwhile, rinse the sole fillets, pat dry and halve each crosswise.
Rub with the remaining oil and season lightly with salt.
Heat a grill pan. Place sole on pan skin side down and cook until browned, about 3 minutes, then flip and cook until the other side is browned and fish is opaque throughout, about 3 minutes more.
Return the tomato broth to a boil and stir in remaining olive mixture. Divide among plates and arrange stuffed tomatoes, tomato tops, baby eggplant and sole on top. Serve immediately.
