Fried Sole with Orange Sauce

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Fried Sole with Orange Sauce
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Health Score:
70 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 31 min.
Ready in
Calories:
380
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie380 cal.(18 %)
Protein31 g(32 %)
Fat16 g(14 %)
Carbohydrates24 g(16 %)
Sugar added1 g(4 %)
Roughage4.8 g(16 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E8.4 mg(70 %)
Vitamin K9.7 μg(16 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.6 mg(43 %)
Folate64 μg(21 %)
Pantothenic acid1 mg(17 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C94 mg(99 %)
Potassium870 mg(22 %)
Calcium137 mg(14 %)
Magnesium105 mg(35 %)
Iron1.8 mg(12 %)
Iodine40 μg(20 %)
Zinc0.9 mg(11 %)
Saturated fatty acids3.8 g
Uric acid252 mg
Cholesterol91 mg
Complete sugar18 g

Ingredients

for
4
Ingredients
4 Sole fillet (ready to cook à 180 g)
4 Oranges
salt
freshly ground peppers
2 Tbsps Pastry flour
4 Tbsps vegetable oil
1 shallot
1 Tbsp butter
100 milliliters fish stock
2 centiliters Orange liqueur
1 Tbsp freshly chopped parsley
How healthy are the main ingredients?
parsleyOrangesaltshallot

Preparation steps

1.

Rinse sole, pat dry and divide each fillet in half. With a sharp knife, cut off peel and bitter white pith from oranges. Working over a bowl to catch the juices, cut between membranes to remove whole segments. Squeeze any remaining juice from pulp.

2.

Season sole with salt and pepper and coat with flour. In a pan over medium heat, fry sole in hot oil until golden-brown, 2-3 minutes per side.

3.

Peel and finely dice shallot. Sauté shallot in melted butter until translucent. Deglaze with fish stock and simmer 2-3 minutes. Add orange juice and liqueur boil until slightly reduced. Mix in orange segments, remove pan from the heat and season with salt and pepper. Serve sole topped with orange segments and sauce and sprinkled with parsley.