Baked Sole Filets with Tomato and Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 212 cal. | (10 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 38 μg | (63 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 742 mg | (19 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 86 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 4 Sole fillet (about 200 grams total)
- 8 Cherry tomatoes
- 12 stalks green Asparagus
- 1 lemon
- 1 garlic clove
- Aluminum foil
- 4 tsps butter
- 2 tsps olive oil
- ½ bunch Dill
- salt
- peppers
Preparation steps
Rinse and pat dry the sole filets. Rinse and pat dry the tomatoes, then cut in half or quarters, depending on size. Rinse the asparagus, peel the lower third with a potato peeler and remove the woody ends. Blanche in boiling salted water for 2 minutes, then drain, rinse with cold water and cut in half.
Rinse lemon in hot water, wipe dry and remove zest using a citrus zester, then finely chop the zest. Slice the lemon, then halve the slices. Peel and finely chop the garlic, mix with the chopped lemon zest and evenly sprinkle on 4 large pieces of aluminum foil. Place 1 tsp butter in each piece of foil, then add the fish filets. Arrange tomatoes, asparagus and lemon slices on top.
Drizzle with oil and sprinkle dill on top. Season with salt and pepper. Seal the foil packets up tightly. Cook on a hot grill (or under the broiler, watching carefully) for about 10 minutes. Remove from heat, let cool slightly, then arrange on serving plates. Serve immediately.
