Baked Fillets of Sole with Dried Tomatoes
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
392
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 28.2 μg | (47 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 15.9 μg | (35 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 1,202 mg | (30 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 173 mg | (58 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 76 μg | (38 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 426 mg | |||
| Cholesterol | 150 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Sole fillet (each about 80 grams)
- 2 small Zucchini
- 1 garlic clove
- 2 Tbsps lemon juice
- 5 Tbsps olive oil
- salt
- freshly ground peppers
- 50 grams dried Tomatoes
- parsley (for garnishing)
Preparation steps
1.
Cut parchment paper into 4 rectangles (about 40 x 30 cm) (approximately 16 x 12 inch).
2.
Rinse sole fillets and pat dry. Rinse, dry and slice zucchini. Peel garlic and grate finely. Combine garlic with lemon juice and olive oil, season with salt and pepper. Brush sole fillets with the mixture and roll up. Place two fillets on each paper square and top with zucchini slices and tomato, drizzle with remaining oil.
3.
Fold paper over fish and seal well (if necessary, tie with kitchen string). Bake in preheated oven at 180°C (approximately 350°F) for about 20 minutes.
4.
Remove from oven, unfold paper carefully and garnish with parsley. Serve.
