Sole and Zucchini Rolls with Cream Cheese Filling
Sole and zucchini rolls with cream cheese filling - Low-carb enjoyment, which is always welcome. Photo: Marieke Dammann
Healthy, because
Even smarter
Nutritional values
Sole scores points with vitamin D, which is important for bone structure, and iodine, which activates the metabolism.
As far as the herbal mixture is concerned, you can let your imagination run wild - whatever you like is allowed!
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 21.2 μg | (35 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 946 mg | (24 %) | ||
| Calcium | 283 mg | (28 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 85 μg | (43 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 125 mg |
Ingredients
- Ingredients
- 2 Zucchini (yellow and green)
- 18 ozs Sole fillet (4 fillets)
- salt
- peppers
- 2 stalks Dill
- 2 stalks Basil
- 1 lemon
- 10 ozs cream cheese
- 1 onion
- 10 ozs Tomatoes
- 1 Tbsp Canola oil
- 5 Tbsps Vegetable broth
Preparation steps
Clean and wash the zucchini, cut lengthwise into thin slices and cook for 2 minutes in boiling water. Then place in a sieve.
In the meantime wash the sole fillets, dab dry and cut them in half lengthwise. Season with salt and pepper. Wash dill and basil, shake dry and chop finely; put some basil aside. Halve lemon and squeeze juice. Mix cream cheese with lemon juice, salt, pepper and herbs.
Peel and chop the onion. Clean, wash and chop the tomatoes. Heat oil in a pan. Sauté the onion in it at medium heat. Add diced tomatoes and steam for 2 minutes. Deglaze with broth and let it simmer for about 10 minutes at low heat. Season to taste with salt and pepper.
In the meantime, place 1 zucchini slice on each of the half fillets and spread with cream cheese mixture. Roll them up, put them in a casserole dish in alternating colors and pour tomatoes over them. Bake the rolls in a preheated oven at 200 °C / 400 °F for 20-25 minutes. Then sprinkle with basil set aside.
