Light And Refreshing

Fillet of Sole with Brown Rice

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Average: 5 (1 vote)
(1 vote)
Fillet of Sole with Brown Rice

Fillet of Sole with Brown Rice - Delicious and healthy!

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Health Score:
9,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
535
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie535 kcal(25 %)
Protein45 g(46 %)
Fat14 g(12 %)
Carbohydrates53 g(35 %)
Sugar added0 g(0 %)
Roughage7.1 g(24 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin16.7 mg(139 %)
Vitamin B₆1.1 mg(79 %)
Folate93 μg(31 %)
Pantothenic acid3.4 mg(57 %)
Biotin19 μg(42 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C133 mg(140 %)
Potassium1,292 mg(32 %)
Calcium190 mg(19 %)
Magnesium215 mg(72 %)
Iron5.7 mg(38 %)
Iodine62 μg(31 %)
Zinc3.3 mg(41 %)
Saturated fatty acids4 g
Uric acid442 mg
Cholesterol112 mg

Ingredients

for
4
Ingredients
1 onion
1 tablespoon butter
8 ounces Brown rice
20 ounces Vegetable broth
18 ounces Broccoli
salt
14 ounces fish stock (or vegetable stock)
4 Sole fillet (6 ounces)
4 tablespoons lemon juice
peppers
2 ounces Pistachio
1 lemon
To taste:
parsley
How healthy are the main ingredients?
onionBroccolisaltPistachiolemonparsley

Preparation steps

1.

Peel the onion and finely chop. Heat the butter in a pot. Braise the onion until soft over medium heat. Add the rice, cook until it smells fragrant, then pour in 1-1/2 cups of broth. Bring to a boil and allow to swell for 20-30 minutes over low heat. Add more broth as needed.

2.

Meanwhile, rinse, trim and cut the broccoli into florets. Peel the stalk and cut into cubes. Cook the broccoli in boiling salted water for about 5 minutes until al dente. Drain, rinse in cold water and drain again.

3.

Pour the fish stock in a large pot for cooking.

4.

Rinse the sole fillets under cold water, pat dry, sprinkle with lemon juice and season with salt and pepper. Place a sieve for use in the pot with the broth, insert the fish fillets and cook for about 10 minutes in the steam.

5.

Meanwhile, finely chop the pistachios. Toast in a dry frying pan until fragrant. Rinse the lemon in hot water, pat dry and cut into slices.

6.

Mix the broccoli and rice and serve. Place the fish on top and sprinkle the pistachios. Garnish with a lemon slice and parsley to taste.