Baked Fillet of Sole
This low-fat delicacy from the sea is bursting with minerals and vitamins, but stingy with calories. And it offers an anti-stress factor: the spicy fish packages can be prepared in the best possible way and are also suitable for less experienced cooks.
Sole tastes incomparably delicious, but that has its price. It is cheaper to use fillets of lemon sole, ling or plaice instead.
(Percentage of daily recommendation)
|Calorie||278 kcal||(13 %)|
|Protein||38 g||(39 %)|
|Fat||7 g||(6 %)|
|Carbohydrates||12 g||(8 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3 g||(10 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3.3 mg||(28 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||12 mg||(100 %)|
|Vitamin B₆||0.6 mg||(43 %)|
|Folate||50 μg||(17 %)|
|Pantothenic acid||0.8 mg||(13 %)|
|Biotin||10.1 μg||(22 %)|
|Vitamin B₁₂||1.8 μg||(60 %)|
|Vitamin C||34 mg||(36 %)|
|Potassium||899 mg||(22 %)|
|Calcium||155 mg||(16 %)|
|Magnesium||120 mg||(40 %)|
|Iron||2.8 mg||(19 %)|
|Iodine||28 μg||(14 %)|
|Zinc||1.5 mg||(19 %)|
|Saturated fatty acids||1.1 g|
|Uric acid||299 mg|
Rinse the sole fillets in cold water, pat dry and cut in half crosswise.
Rinse scallions, pat dry and cut into 4 cm long pieces (approximately 1 1/2 inches).
Rinse tomatoes and cut out the stems. Quarter tomatoes and slice them into 1 cm (approximately 1/2-inch) thick slices.
Rinse, peel and slice the potatoes very thinly using a mandoline if available.
Rinse lemon and wipe dry, and cut into thin slices. Rinse the parsley and thyme and shake dry.
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.
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.
Distribute lemon slices, scallions, 1 bay leaf, 1 sprig of thyme and 1 stalk of parsley on each of the 4 packets.
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.