Flat Fish with Shredded Veggies

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Flat Fish with Shredded Veggies
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
439
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie439 kcal(21 %)
Protein39.2 g(40 %)
Fat27.13 g(23 %)
Carbohydrates4.5 g(3 %)
Sugar added0 g(0 %)
Roughage0.74 g(2 %)
Vitamin A78.97 mg(9,871 %)
Vitamin D8.89 μg(44 %)
Vitamin E2.16 mg(18 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.09 mg(8 %)
Niacin11.37 mg(95 %)
Vitamin B₆0.37 mg(26 %)
Folate30.85 μg(10 %)
Pantothenic acid0.63 mg(11 %)
Biotin0.31 μg(1 %)
Vitamin B₁₂3.33 μg(111 %)
Vitamin C6.51 mg(7 %)
Potassium575.92 mg(14 %)
Calcium89.44 mg(9 %)
Magnesium71.07 mg(24 %)
Iron1.55 mg(10 %)
Zinc1.1 mg(14 %)
Saturated fatty acids4.19 g
Cholesterol142.24 mg

Ingredients

for
4
Ingredients
8 skinless Lemon soles (trimmed and scored on skin side)
1 Leek (washed and julienned)
Orange zest (julienned)
cup olive oil
½ cup dry white wine
4 sprigs thyme
1 teaspoon black peppercorns
1 teaspoon flaked Sea salt
How healthy are the main ingredients?
olive oilthymeLeek

Preparation steps

1.
Pre-heat the oven to 200°C | 400F | gas 6.
2.
Lay out 4 rectangular sheets of parchment paper (roughly 20cm x 15cm) and rub evenly with the olive oil.
3.
Lay the 2 sole fillets in the middle of each piece of paper and season with the sea salt and pink peppercorns.
4.
Arrange the julienned leek and orange on top and then the thyme. Create a pocket for the fish by bringing edges around and crimping together to seal.
5.
Make sure to leave an open sleeve at the top and distribute the white wine evenly amongst them.
6.
Reseal and transfer to a baking sheet before baking for 7-8 minutes until the fish is springy to the touch.
7.
Open the parchment carefully and serve immediately.
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