Baked Mediterranean Sole
Baked Mediterranean Sole - Wholesome and quick after-work dinner
Healthy, because
Even smarter
Nutritional values
To ensure optimal functioning of the heart and nervous system, the body needs vitamin B1, also known as thiamine in technical terminology. Fish scores with a high proportion of it. Not for nothing are potatoes called the "lemon of the north". It can shine with a lot of vitamin C, which is needed, among other things, for the formation of connective tissue, bones, and teeth.
Depending on the season, the fillet from the oven can also be served with other vegetables. Wonderful fits: zucchini, eggplant, or peppers.
(Percentage of daily recommendation)
| Calorie | 323 cal. | (15 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 32.9 μg | (55 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.1 μg | (16 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 1,216 mg | (30 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 73 μg | (37 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 18 ozs new Potato
- 2 young carrots
- 1 onion
- 1 Beefsteak tomato
- ½ bunch parsley
- 1 garlic clove
- 4 Sole fillet (about 4 oz)
- salt
- peppers
- 4 Tbsps olive oil (+ 1 tsp for the pan)
- 3 ozs vegetable stock
- 1 tsp dried oregano
Kitchen utensils
Preparation steps
Wash potatoes thoroughly and cut into slices. Clean carrots, peel and cut in half lengthwise. Peel onion and cut into rings. Clean tomato, cut out stalk, wash tomato and cut crosswise into slices. Wash parsley, shake dry and chop finely. Peel garlic and cut into slices. Rinse fish fillets, dab dry, salt and pepper.
Brush a baking dish with oil. Put potato slices in it and salt. Place fish fillets on top and cover with onion rings. Put tomato slices on top and spread garlic slices on top. Finally, put the carrots on the side and add vegetable stock. Season everything with salt and pepper, sprinkle with parsley and oregano, drizzle with olive oil, and cook in a preheated oven at 200 °C /400 °F for 20-25 minutes. Then remove from the oven and serve in the pan.
