Baked Sole with Dip
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 286 cal. | (14 %) | ||
| Protein | 29.91 g | (31 %) | ||
| Fat | 6.47 g | (6 %) | ||
| Carbohydrates | 24.57 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.25 g | (1 %) |
more nutritional values
| Vitamin A | 84.07 mg | (10,509 %) | ||
| Vitamin D | 6.13 μg | (31 %) | ||
| Vitamin E | 3.37 mg | (28 %) | ||
| Vitamin B₁ | 0.25 mg | (25 %) | ||
| Vitamin B₂ | 0.26 mg | (24 %) | ||
| Niacin | 8.56 mg | (71 %) | ||
| Vitamin B₆ | 0.19 mg | (14 %) | ||
| Folate | 44.92 μg | (15 %) | ||
| Pantothenic acid | 0.43 mg | (7 %) | ||
| Biotin | 0.17 μg | (0 %) | ||
| Vitamin B₁₂ | 2.57 μg | (86 %) | ||
| Vitamin C | 3.75 mg | (4 %) | ||
| Potassium | 374.05 mg | (9 %) | ||
| Calcium | 81.33 mg | (8 %) | ||
| Magnesium | 40.36 mg | (13 %) | ||
| Iron | 1.76 mg | (12 %) | ||
| Iodine | 26.4 μg | (13 %) | ||
| Zinc | 0.83 mg | (10 %) | ||
| Saturated fatty acids | 1.46 g | |||
| Cholesterol | 161 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
