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Ingredients

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Smarter Sole Meuniere

Smarter Sole Meuniere

with Lemon Butter and Dill Potatoes
40 min.
Time:
568
calories
Calories:
Health Score:
82 / 100
Ingredientsfor  
Ingredients
14 ozs waxy potatoes
salt
1 large lemon
4 sprigs parsley
3 sprigs Dill
2 Sole (ready to cook, each 325 grams)
peppers
3 Tbsps Pastry flour
2 Tbsps olive oil
1 oz butter
How healthy are the main ingredients?
potatoolive oilparsleyDillsaltlemon
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Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie568 cal.(27 %)
Protein40 g(41 %)
Fat29 g(25 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage4.5 g(15 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

Enjoy a fresh salad with your fish - this way you optimize the balance between protein, fat and carbohydrates.

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