Napa Cabbage with Sole Fillets
Napa Cabbage with Sole Fillets - Down-to-earth vegetables meets fresh fish.
Healthy, because
Even smarter
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.
(Percentage of daily recommendation)
| Calorie | 386 cal. | (18 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 16.2 μg | (27 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 219 μg | (73 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 171 mg | (180 %) | ||
| Potassium | 1,521 mg | (38 %) | ||
| Calcium | 265 mg | (27 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 121 μg | (61 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 137 mg | |||
| Complete sugar | 11 g |
Ingredients
- 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
Preparation steps
Clean cabbage, wash, cut in half, cut out stalk and cut cabbage into fine strips. Peel carrots and onion, grate carrots, finely dice onion.
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.
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.
Season cabbage with lemon juice and arrange on plates with fish. Rinse remaining lemon, cut into slices and serve with fish.
