Dover Sole Roulades with Mushrooms and Peppers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 535 cal. | (25 %) | ||
| Protein | 107 g | (109 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 10.3 μg | (17 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 32.6 mg | (272 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 31.7 μg | (70 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 2,182 mg | (55 %) | ||
| Calcium | 197 mg | (20 %) | ||
| Magnesium | 315 mg | (105 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 152 μg | (76 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 814 mg | |||
| Cholesterol | 300 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 16 small, thin Sole fillet (each about 2-3 ounces)
- 2 small carrots
- 2 paprika
- 4 large button Mushroom
- salt
- peppers
- 8 tsps lemon juice
- 8 stalks Lemongrass
- 4 sprigs fresh oregano
- 2 lemons
Preparation steps
Peel carrots and slice lengthwise into slices. Blanch in boiling salted water for 2-3 minutes, rinse with cold water and drain well. Rinse lemongrass and blanch in boiling water for 3 minutes, cut into 5-7 cm (approximately 2-3 inches) long pieces. Rinse and halve bell peppers, remove seeds and ribs and cut into slices.
Clean mushroom and cut into 0.5 cm (approximately 1/5 inch) thick slices.
Rinse oregano, cut off top parts for garnishing and chop the rest. Rinse lemons, slice one lemon and cut another into wedges.
Arrange sole fillets next to each other on a flat surface, sprinkle with lemon juice and season with salt and pepper. Place 1-2 carrot strips on each filet, add lemon slice and piece of lemongrass. Roll up and thread, alternating with mushrooms and peppers, on 2 long wooden skewers.
Brush skewers with a little oil and place into an Asian steaming basket, add oregano. Cook over hot stam for about 15 minutes. Arrange skewers on plates and serve garnished with lemon wedges and oregano.
