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Herbed Sole Fillet
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 40 mins
Calories:
624
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 624 cal. | (30 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 42.5 μg | (71 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.2 mg | (143 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 3.6 μg | (120 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 1,143 mg | (29 %) | ||
| Calcium | 306 mg | (31 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 84 μg | (42 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 22.7 g | |||
| Uric acid | 399 mg | |||
| Cholesterol | 242 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 30 grams parsley
- 10 grams Lemon balm
- 2 garlic cloves
- 400 milliliters Whipped cream
- 2 Tbsps Caper (in oil)
- salt
- freshly ground peppers
- 1 pinch freshly ground Nutmeg
- 8 Sole fillet (each 600 grams)
- 1 Tbsp olive oil (for the pan)
- 4 Tbsps grated Parmesan
Preparation steps
1.
Preheat the oven to 200°C (approximately 400°F).
2.
Rinse parsley and Melissa balm, shake dry, pluck leaves from the branches and chop finely. Peel garlic, squeeze through a garlic press and mix in a bowl with cream, herbs and capers and season with salt, pepper and nutmeg.
3.
Rinse sole fillets and pat dry. Brush an ovenproof baking dish with olive oil and place fillets in the pan. Brush fish with cream mixture and sprinkle with Parmesan. Bake in preheated oven for 15-20 minutes until golden brown.
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