Sole Fillets with Baby Carrots and Peas
Nutritional values
(Percentage of daily recommendation)
| Calorie | 642 cal. | (31 %) | ||
| Protein | 67 g | (68 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 13.4 g | (45 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 190.9 μg | (318 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 22.3 mg | (186 %) | ||
| Vitamin B₆ | 1.9 mg | (136 %) | ||
| Folate | 447 μg | (149 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 28.2 μg | (63 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 91 mg | (96 %) | ||
| Potassium | 2,406 mg | (60 %) | ||
| Calcium | 339 mg | (34 %) | ||
| Magnesium | 240 mg | (80 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 111 μg | (56 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 14.4 g | |||
| Uric acid | 717 mg | |||
| Cholesterol | 213 mg | |||
| Complete sugar | 20 g |
Ingredients
- 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
Preparation steps
Rinse the baby carrots. Rinse the peas and drain. Rinse the chives, shake dry and cut into long pieces.
Preheat the oven to 160°C (approximately 325°F).
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.
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.
Remove the rolls from the oven and place on the vegetables. Drizzle with the sauce and serve.
