EatSmarter exclusive recipe

Plaice Rolls on Cabbage

with Herbs and Grapes
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(1 vote)
Plaice Rolls on Cabbage

Plaice Rolls on Cabbage - An alliance of fine flavors - really tasty and easy

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
335
calories
Calories

Healthy, because

Even smarter

Nutritional values

The tender, easily digestible plaice fillet scores with its rich protein and high iodine content. Pointed cabbage impresses with its fibre and high vitamin C content. The grapes contain the plant substance OPC, which even surpasses vitamins C and E as cell protection.

Pointed cabbage is the noble cousin of the somewhat coarse white cabbage - its leaves are correspondingly tenderer and therefore go very well with finer ingredients such as fish and white poultry. If you can't get any, you can use Chinese cabbage instead.

1 serving contains
(Percentage of daily recommendation)
Calorie335 kcal(16 %)
Protein39 g(40 %)
Fat13 g(11 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.1 mg(13 %)
Vitamin D6.4 μg(32 %)
Vitamin E7.1 mg(59 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.3 mg(103 %)
Vitamin B₆0.9 mg(64 %)
Folate98 μg(33 %)
Pantothenic acid1.4 mg(23 %)
Biotin2.9 μg(6 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C46 mg(48 %)
Potassium798 mg(20 %)
Calcium210 mg(21 %)
Magnesium67 mg(22 %)
Iron3.3 mg(22 %)
Iodine77 μg(39 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.6 g
Uric acid322 mg
Cholesterol80 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 sprigs Dill
2 sprigs parsley
½ bunch Chives
8 Plaice fillet (without skin, each about 40 grams)
4 ounces green, seedless Grape
11 ounces Napa cabbage
1 onion
1 tablespoon Canola oil
salt
peppers
Nutmeg
¾ cup white wine (or white grape juice)
5 tablespoons Soy creamer
½ lemon
How healthy are the main ingredients?
Napa cabbageGrapeChivesDillparsleyonion
Preparation

Kitchen utensils

1 Skillet, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Lid, 1 Toothpick

Preparation steps

1.
Plaice Rolls on Cabbage preparation step 1

Rinse all herbs and shake dry. Pluck dill and parsley leaves and chop. Cut chives into small rings.

2.
Plaice Rolls on Cabbage preparation step 2

Rinse plaice fillets, pat dry and place the gray side up on your work surface. Sprinkle with the chopped herbs.

3.
Plaice Rolls on Cabbage preparation step 3

Roll plaice fillets from wide end to the pointed end and firmly secure with toothpicks.

4.
Plaice Rolls on Cabbage preparation step 4

Rinse grapes, drain well and cut in half. Trim cabbage, rinse and cut into narrow strips.

5.
Plaice Rolls on Cabbage preparation step 5

Peel onion and cut into fine strips.

6.
Plaice Rolls on Cabbage preparation step 6

Heat oil in a skillet. Sauté onion  over medium heat until translucent, 2-3 minutes. Add cabbage and cook for another 2 minutes while stirring. Season with salt, pepper and some freshly grated nutmeg.

7.
Plaice Rolls on Cabbage preparation step 7

Add the grapes to the skillet and pour in wine or juice.

8.
Plaice Rolls on Cabbage preparation step 8

Season lightly with salt and add plaice rolls on top of cabbage. Cover and cook for 7-8 minutes over medium heat.

9.
Plaice Rolls on Cabbage preparation step 9

Remove the lid, add soy creamer and allow to cook uncovered for another 1-2 minutes. Squeeze lemon. Season cabbage with salt, pepper and lemon juice and serve immediately.