Healthy Gourmet Kitchen

Napa Cabbage with Sole Fillets

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Average: 5 (2 votes)
(2 votes)
Napa Cabbage with Sole Fillets

Napa Cabbage with Sole Fillets - Down-to-earth vegetables meets fresh fish.

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
386
calories
Calories

Healthy, because

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Nutritional values

Thanks to a lot of zinc, cabbage is good for strengthening the body's defenses and healing wounds. Sole fillets provide us with plenty of high-quality protein, which is needed for muscle building, among other things. In addition, the fish contains a lot of iodine, a trace element essential for thyroid function.

If you do not like fish, you can replace the fillet with chicken breast fillet. The Napa cabbage can be replaced with white cabbage or savoy cabbage.

1 serving contains
(Percentage of daily recommendation)
Calorie386 kcal(18 %)
Protein42 g(43 %)
Fat16 g(14 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage8.8 g(29 %)
Vitamin A0.9 mg(113 %)
Vitamin D6 μg(30 %)
Vitamin E3.8 mg(32 %)
Vitamin K16.2 μg(27 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.6 mg(55 %)
Niacin16.7 mg(139 %)
Vitamin B₆1 mg(71 %)
Folate219 μg(73 %)
Pantothenic acid2.3 mg(38 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C171 mg(180 %)
Potassium1,521 mg(38 %)
Calcium265 mg(27 %)
Magnesium88 mg(29 %)
Iron3.9 mg(26 %)
Iodine121 μg(61 %)
Zinc1.8 mg(23 %)
Saturated fatty acids4 g
Uric acid259 mg
Cholesterol137 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
36 ozs Napa cabbage
2 carrots
1 onion
3 Tbsps Canola oil
3 ½ ozs Vegetable broth
4 ozs Heavy cream
salt
peppers
4 Sole fillet
2 Tbsps Whole Grain Spelt Flour
1 ½ organic lemons
How healthy are the main ingredients?
Napa cabbagecarrotonionsalt

Preparation steps

1.

Clean cabbage, wash, cut in half, cut out stalk and cut cabbage into fine strips. Peel carrots and onion, grate carrots, finely dice onion.

2.

Heat 1 tablespoon of oil in a frying pan. Sauté onion and pointed cabbage in it for 5 minutes over medium heat. Add broth and cream, mix in carrots, season with salt and pepper and cook vegetables for 6-8 minutes over low heat.

3.

Meanwhile, rinse fish fillets, pat dry, season with salt and pepper and toss in flour. Heat remaining oil in a large frying pan. Fry fish fillets on both sides for 4-5 minutes each over medium heat until golden brown. Squeeze half a lemon at the same time.

4.

Season cabbage with lemon juice and arrange on plates with fish. Rinse remaining lemon, cut into slices and serve with fish.