Green Pasta with Sole
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
739
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 739 cal. | (35 %) | ||
| Protein | 67 g | (68 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 10.9 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.4 mg | (170 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,261 mg | (32 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 232 mg | (77 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 79 μg | (40 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 462 mg | |||
| Cholesterol | 150 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 fresh Limes
- ½ bunch Chives
- 2 Tbsps Pine nuts
- 8 Sole fillet (ready to cook, skinless, about 90 grams or approximately 3 ounces)
- salt
- freshly ground peppers
- 2 Tbsps vegetable oil
- 200 milliliters dry white wine
- 400 grams green Tagliatelle
Preparation steps
1.
Rinse the limes, zest and juice 2, and cut the remaining lime into slices. Rinse the chives, shake dry and cut into thin rings.
2.
Toast the pine nuts in a dry pan until golden brown, remove from heat and set aside.
3.
Rinse the fish fillets and pat dry. Add salt and pepper, then sprinkle with lime zest and drizzle with a little lime juice. Roll and secure with toothpicks. Fry in a hot pan with oil until golden brown, then add the wine and cook evenly over medium heat.
4.
Cook the pasta in boiling salted water, drain and divide into bowls. Add two fish rolls to each bowl and sprinkle with pine nuts. Serve garnished with chives and lime wedges.
