Baked Sole with Dip

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Baked Sole with Dip
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Health Score:
67 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
286
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie286 cal.(14 %)
Protein29.91 g(31 %)
Fat6.47 g(6 %)
Carbohydrates24.57 g(16 %)
Sugar added0 g(0 %)
Roughage0.25 g(1 %)
Vitamin A84.07 mg(10,509 %)
Vitamin D6.13 μg(31 %)
Vitamin E3.37 mg(28 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.26 mg(24 %)
Niacin8.56 mg(71 %)
Vitamin B₆0.19 mg(14 %)
Folate44.92 μg(15 %)
Pantothenic acid0.43 mg(7 %)
Biotin0.17 μg(0 %)
Vitamin B₁₂2.57 μg(86 %)
Vitamin C3.75 mg(4 %)
Potassium374.05 mg(9 %)
Calcium81.33 mg(8 %)
Magnesium40.36 mg(13 %)
Iron1.76 mg(12 %)
Iodine26.4 μg(13 %)
Zinc0.83 mg(10 %)
Saturated fatty acids1.46 g
Cholesterol161 mg

Ingredients

for
4
For the fish
600 grams Sole fillet
salt
freshly ground peppers
½ lemon (juice)
60 grams Pastry flour
2 eggs
150 milliliters breadcrumbs
vegetable oil (for frying)
For the tartar sauce
salt
freshly ground peppers
How healthy are the main ingredients?
saltlemonegg

Preparation steps

1.

For the sauce: Hard boil the eggs. Peel and finely chop the shallot. Mix the mayonnaise and sour cream. Chop the capers. Finely dice the cucumber. Peel and finely chop the eggs. Mix everything together and add the chives and mustard. Season with salt and pepper.

2.

For the fish: Rinse the sole, pat dry and cut into strips 1 x 5 cm (approximately 1/3 x 2 inches). Season with salt and pepper, drizzle with lemon juice and coat with flour. Tap off excess flour, then dip into beaten eggs. Bread with the breadcrumbs and fry in portions in hot oil (170°C, approximately 340°F) in a pot or a deep fryer fry until golden brown, about 3-4 minutes.

3.

Drain on paper towels and serve with tartar sauce.