Sole Fillet with Mushrooms and Dill Sauce

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Sole Fillet with Mushrooms and Dill Sauce
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Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
480
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie480 cal.(23 %)
Protein67 g(68 %)
Fat20 g(17 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.2 g(4 %)
Vitamin A0.2 mg(25 %)
Vitamin D1 μg(5 %)
Vitamin E5.3 mg(44 %)
Vitamin K8.6 μg(14 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin21.2 mg(177 %)
Vitamin B₆0.9 mg(64 %)
Folate51 μg(17 %)
Pantothenic acid1.6 mg(27 %)
Biotin18.2 μg(40 %)
Vitamin B₁₂4.1 μg(137 %)
Vitamin C18 mg(19 %)
Potassium1,336 mg(33 %)
Calcium177 mg(18 %)
Magnesium204 mg(68 %)
Iron3.7 mg(25 %)
Iodine128 μg(64 %)
Zinc2.8 mg(35 %)
Saturated fatty acids11.4 g
Uric acid513 mg
Cholesterol274 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
8 Sole fillet
3 Tbsps lemon juice
salt
fresh cracked peppers
4 Tbsps butter
50 milliliters dry white wine
200 milliliters fish stock
2 finely chopped shallots
100 grams button Mushroom
2 Tbsps finely chopped Dill
200 grams peeled shrimp
2 Tbsps Crème fraiche
Lemon wedge (for garnish)
Dill (for garnish)
How healthy are the main ingredients?
DillsaltshallotDill

Preparation steps

1.

Sprinkle the sole fillets with lemon juice. Season with salt and pepper. Heat the butter in a pan and cook the fillets for 2-3 minutes on each side, then remove and keep warm.

2.

Sweat the shallots in butter until translucent. Add mushrooms and sauté. Deglaze with white wine, stir in the fish stock and let boil, then reduce the heat and simmer 2-3 minutes. Stir in sour cream and shrimp. Cook until done over medium heat, 1-2 minutes. Season with salt, pepper and dill. Arrange the sole fillets on plates, topped with sauce. Serve garnished with lemon wedges and dill.