Sole Fillets with Baby Carrots and Peas

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Sole Fillets with Baby Carrots and Peas
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Health Score:
68 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
642
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie642 cal.(31 %)
Protein67 g(68 %)
Fat25 g(22 %)
Carbohydrates28 g(19 %)
Sugar added2 g(8 %)
Roughage13.4 g(45 %)
Vitamin A2.2 mg(275 %)
Vitamin D0.3 μg(2 %)
Vitamin E5.2 mg(43 %)
Vitamin K190.9 μg(318 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.7 mg(64 %)
Niacin22.3 mg(186 %)
Vitamin B₆1.9 mg(136 %)
Folate447 μg(149 %)
Pantothenic acid2.1 mg(35 %)
Biotin28.2 μg(63 %)
Vitamin B₁₂3.2 μg(107 %)
Vitamin C91 mg(96 %)
Potassium2,406 mg(60 %)
Calcium339 mg(34 %)
Magnesium240 mg(80 %)
Iron6.6 mg(44 %)
Iodine111 μg(56 %)
Zinc3.2 mg(40 %)
Saturated fatty acids14.4 g
Uric acid717 mg
Cholesterol213 mg
Complete sugar20 g

Ingredients

for
4
Ingredients
400 grams Baby carrot
250 grams Peas
5 Leeks
8 Sole fillet (each 80 grams)
salt
freshly ground peppers
softened butter (for the baking sheet)
80 grams butter
1 tsp sugar
150 milliliters dry white wine
150 milliliters fish stock
1 splash lemon juice
How healthy are the main ingredients?
sugarLeeksalt

Preparation steps

1.

Rinse the baby carrots. Rinse the peas and drain. Rinse the chives, shake dry and cut into long pieces.

2.

Preheat the oven to 160°C (approximately 325°F).

3.

Rinse the sole fillets, pat dry, place skin-side up on the work surface and season with salt and pepper. Roll and secure with toothpicks. Place on a buttered baking sheet. Melt 2 tablespoons butter in a small pot, season with salt and pepper and brush butter over the rolls. Bake in oven for about 10 minutes.

4.

Sauté the carrots briefly in a pan in 1 tablespoon butter. Sprinkle with sugar and cook until caramelized. Add peas and deglaze with the wine and the stock. Season with salt, cover and cook until tender, about 5 minutes. Remove the lid, add the chives and toss to coat. Remove the vegetables from the pan with a slotted spoon. Arrange on warmed plates. Pour the remaining butter into the pan and stir with a whisk or briefly mix with an immersion blender. Season the sauce with lemon juice, salt and pepper.

5.

Remove the rolls from the oven and place on the vegetables. Drizzle with the sauce and serve.