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EatSmarter exclusive recipe

Baked Fillet of Sole

with Lemon
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Baked Fillet of Sole

Baked Fillet of Sole - Packets filled with the finest the sea has to offer—gently cooked with vegetables

Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
278
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie278 kcal(13 %)
Protein38 g(39 %)
Fat7 g(6 %)
Carbohydrates12 g(8 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin12 mg(100 %)
Vitamin B₆0.6 mg(43 %)
Folate50 μg(17 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C34 mg(36 %)
Potassium899 mg(22 %)
Calcium155 mg(16 %)
Magnesium120 mg(40 %)
Iron2.8 mg(19 %)
Iodine28 μg(14 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.1 g
Uric acid299 mg
Cholesterol108 mg
Development of this recipe:

Ingredients

for
4
servings
4
large Sole fillets (each about 180 grams)
8
4
2
medium-sized Potatoes (about 100 grams)
1
4 sprigs
4 sprigs
2 teaspoons
½ teaspoon
ground Cilantro
4
4 teaspoons
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Peeler, 1 Mandoline, 1 Kitchen shears, 1 Aluminum foil, 1 Teaspoon, 1 Brush, 1 Baking sheet

Preparation steps

1.
Baked Fillet of Sole preparation step 1

Rinse the sole fillets in cold water, pat dry and cut in half crosswise. 

2.
Baked Fillet of Sole preparation step 2

Rinse scallions, pat dry and cut into 4 cm long pieces (approximately 1 1/2 inches). 

3.
Baked Fillet of Sole preparation step 3

Rinse tomatoes and cut out the stems. Quarter tomatoes and slice them into 1 cm (approximately 1/2-inch) thick slices. 

4.
Baked Fillet of Sole preparation step 4

Rinse, peel and slice the potatoes very thinly using a mandoline if available. 

5.
Baked Fillet of Sole preparation step 5

Rinse lemon and wipe dry, and cut into thin slices. Rinse the parsley and thyme and shake dry. 

6.
Baked Fillet of Sole preparation step 6

Using kitchen shears, cut 4 sheets of aluminum foil each 30 x 30 cm (approximately 12 x 12 inches). Place on work surface and coat with canola oil.

7.
Baked Fillet of Sole preparation step 7

In the center of each sheet place a layer of potatoes and tomatoes and top each with 2 half sole fillets. Season with salt, pepper and ground coriander. 

8.
Baked Fillet of Sole preparation step 8

Distribute lemon slices, scallions, 1 bay leaf, 1 sprig of thyme and 1 stalk of parsley on each of the 4 packets. 

9.
Baked Fillet of Sole preparation step 9

Sprinkle each fish packet with 1 teaspoon of olive oil. Seal the foil firmly around the fish, place on a baking sheet and bake in a preheated oven at 220°C (fan 200°C, gas mark 3-4) (approximately 425°F/convection 200°F) for 25-30 minutes.

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