Smarter Sole Meuniere
Smarter Sole Meuniere - A traditional sole recipe, simply prepared
Healthy, because
Even smarter
Nutritional values
The taste has priority: the classic sole, noble and expensive, tastes best with butter. Because of the high content of saturated fatty acids in butter, the ES-Food-Check awards a red exclamation mark. Nevertheless the fish meat provides you with a lot of protein, vitamins and minerals.
Enjoy a fresh salad with your fish - this way you optimize the balance between protein, fat and carbohydrates.
(Percentage of daily recommendation)
| Calorie | 568 cal. | (27 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13.5 mg | (113 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,165 mg | (29 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 302 mg | |||
| Cholesterol | 153 mg |
Kitchen utensils
Preparation steps
Peel the potatoes and bring to a boil covered in a little salted water. Reduce heat and simmer for about 20 minutes.
Peel the lemon with a knife, removing all white pith.
Cut lemon into slices.
Rinse the parsley and dill and shake dry. Pluck parsley leaves and chop finely. Finely chop dill.
About 10 minutes before the potatoes are cooked, season the sole with salt and pepper and coat with flour.
Heat oil in a large skillet. Fry sole until golden brown, about 5 minutes on each side. Remove and place on a warm plate.
Add lemon slices and butter to the skillet and let the butter foam up briefly. Add parsley. Immediately spread the hot butter over the sole.
Drain the potatoes and mix with the dill. Serve with the sole.
