EatSmarter exclusive recipe

Gourmet Salad

with Sole Rolls and Grapes
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Gourmet Salad

Gourmet Salad - Ingredients make this salad something special—guaranteed to impress your guests

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Health Score:
81 / 100
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
412
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

The salad is cheaper, but no less delicious, if you replace sole with plaice fillets.

1 serving contains
(Percentage of daily recommendation)
Calorie412 cal.(20 %)
Protein27 g(28 %)
Fat23 g(20 %)
Carbohydrates18 g(12 %)
Sugar added4 g(16 %)
Roughage3 g(10 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E8.7 mg(73 %)
Vitamin K139.8 μg(233 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.4 mg(78 %)
Vitamin B₆0.4 mg(29 %)
Folate59 μg(20 %)
Pantothenic acid0.6 mg(10 %)
Biotin8.7 μg(19 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C27 mg(28 %)
Potassium817 mg(20 %)
Calcium161 mg(16 %)
Magnesium108 mg(36 %)
Iron3.3 mg(22 %)
Iodine24 μg(12 %)
Zinc1.3 mg(16 %)
Saturated fatty acids2.3 g
Uric acid217 mg
Cholesterol72 mg
Complete sugar18 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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
How healthy are the main ingredients?
Grapegrapeseed oilparsleyTarragonsalt
Preparation

Kitchen utensils

1 Pot, 1 Small skillet, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Whisk, 1 Salad spinner, 1 Lid, 1 Wooden spoon

Preparation steps

1.
Gourmet Salad preparation step 1

Rinse herbs, shake dry and set aside 2 stalks of chervil for garnish. Pluck the remaining chervil, parsley and tarragon and chop leaves.

2.
Gourmet Salad preparation step 2

Rinse sole fillet, pat dry and place shiny side up on work surface. Season with salt and pepper and sprinkle with the herbs.

3.
Gourmet Salad preparation step 3

Roll up the fillets and refrigerate.

4.
Gourmet Salad preparation step 4

Trim salad, rinse and spin dry. Trim scallions and cut into very thin slices.

5.
Gourmet Salad preparation step 5

Rinse grapes and cut into halves. Heat oil in a pan and fry the grapes over medium heat.

6.
Gourmet Salad preparation step 6

Season with salt and pepper and add 1 dash of white wine. Bring to a boil and set aside.

7.
Gourmet Salad preparation step 7

Add vinegar, apple juice, mustard, and salt and pepper to taste to a bowl and stir until smooth. Whisk in the grapeseed oil.

8.
Gourmet Salad preparation step 8

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.

9.
Gourmet Salad preparation step 9

Mix lettuce and scallions with the vinaigrette. Place on plates.

10.
Gourmet Salad preparation step 10

Take the sole rolls from the pot, drain and place on the plate. Spread the grapes around fish. Garnish with chervil and serve.