Flat Fish with Lemon and Herbs

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Flat Fish with Lemon and Herbs
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
183
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie183 kcal(9 %)
Protein19.85 g(20 %)
Fat10.01 g(9 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A15.24 mg(1,905 %)
Vitamin D4.45 μg(22 %)
Vitamin E0.98 mg(8 %)
Vitamin B₁0.03 mg(3 %)
Vitamin B₂0.03 mg(3 %)
Niacin5.56 mg(46 %)
Vitamin B₆0.15 mg(11 %)
Folate7.62 μg(3 %)
Pantothenic acid0.29 mg(5 %)
Vitamin B₁₂1.66 μg(55 %)
Vitamin C15 mg(16 %)
Potassium263.69 mg(7 %)
Calcium46.75 mg(5 %)
Magnesium27.94 mg(9 %)
Iron0.47 mg(3 %)
Zinc0.5 mg(6 %)
Saturated fatty acids1.62 g
Cholesterol71.12 mg

Ingredients

for
4
Ingredients
4 lemon Sole fillet
cup olive oil
2 lemons (1 juiced, 1 sliced)
1 tablespoon Tarragon (roughly chopped, plus a few sprigs to garnish)
How healthy are the main ingredients?
olive oilTarragonlemon

Preparation steps

1.
Preheat the grill to hot and line a baking tray with greaseproof paper.
2.
Rub the fillets of sole with the olive oil and season well. Arrange on the lined baking tray and drizzle over the lemon juice.
3.
Grill for 3-4 minutes until opaque in appearance. Remove from the grill and allow to rest for 1 minute.
4.
Slide onto serving plates and garnish with the lemon slices and chopped tarragon. Finish with a sprig of tarragon and some more seasoning before serving.