Healthy Gourmet Kitchen

Sole and Zucchini Rolls with Cream Cheese Filling

4.81818
Average: 4.8 (11 votes)
(11 votes)
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

share Share
print
bookmark_border Copy URL
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr
Ready in
Calories:
304
calories
Calories

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!

1 serving contains
(Percentage of daily recommendation)
Calorie304 cal.(14 %)
Protein31 g(32 %)
Fat15 g(13 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage2.8 g(9 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.8 μg(19 %)
Vitamin E3 mg(25 %)
Vitamin K21.2 μg(35 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin12.7 mg(106 %)
Vitamin B₆0.6 mg(43 %)
Folate64 μg(21 %)
Pantothenic acid1.4 mg(23 %)
Biotin7.6 μg(17 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C47 mg(49 %)
Potassium946 mg(24 %)
Calcium283 mg(28 %)
Magnesium75 mg(25 %)
Iron2.9 mg(19 %)
Iodine85 μg(43 %)
Zinc1 mg(13 %)
Saturated fatty acids8 g
Uric acid160 mg
Cholesterol125 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
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
How healthy are the main ingredients?
cream cheeseTomatoZucchinisaltDillBasil

Preparation steps

1.

Clean and wash the zucchini, cut lengthwise into thin slices and cook for 2 minutes in boiling water. Then place in a sieve.

2.

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.

3.

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.

4.

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.