Fried Sole with Orange Sauce
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 9.7 μg | (16 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 870 mg | (22 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 252 mg | |||
| Cholesterol | 91 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
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