EatSmarter exclusive recipe

Smarter Sole Meuniere

with Lemon Butter and Dill Potatoes
4.333335
Average: 4.3 (3 votes)
(3 votes)
Smarter Sole Meuniere

Smarter Sole Meuniere - A traditional sole recipe, simply prepared

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
568
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie568 kcal(27 %)
Protein40 g(41 %)
Fat29 g(25 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin13.5 mg(113 %)
Vitamin B₆0.8 mg(57 %)
Folate66 μg(22 %)
Pantothenic acid1.1 mg(18 %)
Biotin7.2 μg(16 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C33 mg(35 %)
Potassium1,165 mg(29 %)
Calcium93 mg(9 %)
Magnesium130 mg(43 %)
Iron2.6 mg(17 %)
Iodine31 μg(16 %)
Zinc1.5 mg(19 %)
Saturated fatty acids12 g
Uric acid302 mg
Cholesterol153 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
14 ounces waxy potatoes
salt
1 large lemon
4 sprigs parsley
3 sprigs Dill
2 Sole (ready to cook, each 325 grams)
peppers
3 tablespoons Pastry flour
2 tablespoons olive oil
1 ounce butter
How healthy are the main ingredients?
potatoolive oilparsleyDillsaltlemon
Preparation

Kitchen utensils

1 Pot, 1 Skillet, 1 Plate, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Peeler, 1 Slotted spatula

Preparation steps

1.
Smarter Sole Meuniere preparation step 1

Peel the potatoes and bring to a boil covered in a little salted water. Reduce heat and simmer for about 20 minutes.

2.
Smarter Sole Meuniere preparation step 2

Peel the lemon with a knife, removing all white pith.

3.
Smarter Sole Meuniere preparation step 3

Cut lemon into slices.

4.
Smarter Sole Meuniere preparation step 4

Rinse the parsley and dill and shake dry. Pluck parsley leaves and chop finely. Finely chop dill.

5.
Smarter Sole Meuniere preparation step 5

About 10 minutes before the potatoes are cooked, season the sole with salt and pepper and coat with flour.

6.
Smarter Sole Meuniere preparation step 6

Heat oil in a large skillet. Fry sole until golden brown, about 5 minutes on each side. Remove and place on a warm plate.

7.
Smarter Sole Meuniere preparation step 7

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.

8.
Smarter Sole Meuniere preparation step 8

Drain the potatoes and mix with the dill. Serve with the sole.