Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Gourmet Salad
- Ingredients
- 4 sprigs Chervil
- 2 sprigs parsley
- 2 sprigs Tarragon
- 4 medium-sized Sole fillet (about 60 grams)
- salt
- peppers
- ½ Frisée (about 75 grams)
- ½ red Oak leaf lettuce (about 75 grams)
- 2 scallions
- 4 ozs red seedless Grape
- 1 tsp vegetable oil
- ½ cup white wine (or grape juice)
- 1 ½ Tbsps Champagne vinegar
- 1 Tbsp Apple syrup
- 1 tsp Dijon mustard
- 4 Tbsps grapeseed oil
Rinse herbs, shake dry and set aside 2 stalks of chervil for garnish. Pluck the remaining chervil, parsley and tarragon and chop leaves.
Rinse sole fillet, pat dry and place shiny side up on work surface. Season with salt and pepper and sprinkle with the herbs.
Roll up the fillets and refrigerate.
Trim salad, rinse and spin dry. Trim scallions and cut into very thin slices.
Rinse grapes and cut into halves. Heat oil in a pan and fry the grapes over medium heat.
Season with salt and pepper and add 1 dash of white wine. Bring to a boil and set aside.
Add vinegar, apple juice, mustard, and salt and pepper to taste to a bowl and stir until smooth. Whisk in the grapeseed oil.
Boil remaining white wine in a pot. Place the rolled fillets in the in the pan, cover and let simmer on low heat for 10-12 minutes.
Mix lettuce and scallions with the vinaigrette. Place on plates.
Take the sole rolls from the pot, drain and place on the plate. Spread the grapes around fish. Garnish with chervil and serve.
(Percentage of daily recommendation)
| Calorie | 412 cal. | (20 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 3 g | (10 %) |
Healthy, because
The grape seed oil used is one of the top oils due to its fatty acid spectrum. It is particularly impressive because of its high content of linoleic acid. It is essential and, by improving the intestinal mucosa, ensures that fat is converted into energy instead of migrating to the depot.
Even smarter
The salad is cheaper, but no less delicious, if you replace sole with plaice fillets.