Dover Sole Roulades with Wild Rice
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
748
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 748 cal. | (36 %) | ||
| Protein | 49.36 g | (50 %) | ||
| Fat | 32.29 g | (28 %) | ||
| Carbohydrates | 66.16 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.07 g | (4 %) |
more nutritional values
| Vitamin A | 266.75 mg | (33,344 %) | ||
| Vitamin D | 9.25 μg | (46 %) | ||
| Vitamin E | 2.74 mg | (23 %) | ||
| Vitamin B₁ | 0.12 mg | (12 %) | ||
| Vitamin B₂ | 0.21 mg | (19 %) | ||
| Niacin | 12.41 mg | (103 %) | ||
| Vitamin B₆ | 0.38 mg | (27 %) | ||
| Folate | 30.62 μg | (10 %) | ||
| Pantothenic acid | 0.96 mg | (16 %) | ||
| Biotin | 0.84 μg | (2 %) | ||
| Vitamin B₁₂ | 3.88 μg | (129 %) | ||
| Vitamin C | 13.34 mg | (14 %) | ||
| Potassium | 836.05 mg | (21 %) | ||
| Calcium | 190.34 mg | (19 %) | ||
| Magnesium | 70.24 mg | (23 %) | ||
| Iron | 3.36 mg | (22 %) | ||
| Iodine | 9.6 μg | (5 %) | ||
| Zinc | 1.52 mg | (19 %) | ||
| Saturated fatty acids | 16.27 g | |||
| Cholesterol | 222.89 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Sole fillet
- 300 grams Wild rice
- 2 shallots
- 25 grams butter
- ¼ l fish stock
- 1 cup Whipped cream
- 1 bunch Chervil
- salt (pepper)
- Asparagus
- cayenne pepper
- 1 lemon (juiced)
Preparation steps
1.
Cook wild rice mix according to package instructions.
2.
Peel shallots and dice. Heat butter in a pan and saute shallots until soft. Deglaze pan with fish stock, add cream and simmer until sauce reduced in half. Rinse and chop parsley, set aside 2 tablespoons amd combine the rest with the sauce. Puree and season with salt and cayenne pepper.
3.
Season fish fillets with salt and pepper, sprinkle with lemon juice and coat with chopped chervil. Roll up and steam for about 6-8 minutes. Arrange fish roulades on plates and drizzle with sauce. Plce rice next to fish, garnish with parsley and serve.
