Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Rolled Sole Fillets with Shrimp, Capers, Leeks and Tomatoes
30 min.
Time:
507
calories
Calories:
Health Score:
90 / 100
Ingredientsfor
- Ingredients
- 12 Sole fillet (each around 70 grams) (approximately 2 1/2 ounces)
- 1 Tbsp lemon juice
- 200 grams shrimp (peeled, deveined)
- 2 Leeks
- 1 Red paprika
- 2 Tomatoes
- 2 Tbsps olive oil
- 150 milliliters Vegetable broth
- 4 Tbsps Caper
- salt
- peppers
Preparation
1.
Toss the sole fillets with the lemon juice. Slice the leeks into rings.
2.
Rinse the peppers, remove the stem, seeds and pith and dice. Rinse the tomatoes, remove the seeds and dice. Heat the oil in a pan and sauté the leeks and pepper until tender. Deglaze with broth then cook, covered, for about 5 minutes.
3.
Roll up the sole fillets and add to the pan along with the shrimp, capers and tomatoes. Simmer, covered, for about 7 minutes. Season with salt and pepper and arrange on plates. Serve.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 92 g | (94 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |