Sole Fillets with Lemon and Figs

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Sole Fillets with Lemon and Figs
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
497
calories
Calories

Healthy, because

Even smarter

Nutritional values

Sole is a light fish that is packed with protein and healthy fats. 

Serve this with a side salad in order to complete the meal and get the full nutritional value. 

1 serving contains
(Percentage of daily recommendation)
Calorie497 kcal(24 %)
Protein41.51 g(42 %)
Fat23.59 g(20 %)
Carbohydrates26 g(17 %)
Sugar added8.62 g(34 %)
Roughage3.59 g(12 %)
Vitamin A254.53 mg(31,816 %)
Vitamin D8.89 μg(44 %)
Vitamin E2.76 mg(23 %)
Vitamin B₁0.21 mg(21 %)
Vitamin B₂0.16 mg(15 %)
Niacin12.25 mg(102 %)
Vitamin B₆0.45 mg(32 %)
Folate49.12 μg(16 %)
Pantothenic acid1.24 mg(21 %)
Biotin0.02 μg(0 %)
Vitamin B₁₂3.36 μg(112 %)
Vitamin C49.01 mg(52 %)
Potassium762.57 mg(19 %)
Calcium119.12 mg(12 %)
Magnesium80.57 mg(27 %)
Iron2.31 mg(15 %)
Zinc1.29 mg(16 %)
Saturated fatty acids12.19 g
Cholesterol188.03 mg

Ingredients

for
4
For Pan-Fried Sole
8 Sole fillet (4 oz each)
1 tablespoon all-purpose flour
4 tablespoons butter
salt (to taste)
freshly ground Black pepper (to taste)
For Sauteed Figs, Lemon and Sugar Snap Peas
4 ripe Figs (rinsed; trimmed and quartered)
4 cups fresh, sugar Snap pea (or snow peas)
1 lemon (rinsed and thinly sliced)
2 tablespoons butter
2 tablespoons honey
2 tablespoons fresh lemon juice
2 tablespoons Brandy (port or madeira)
How healthy are the main ingredients?
honeysaltFigslemon
Preparation

Kitchen utensils

1 Kitchen shears, 1 große Bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Citrus juicer, 1 Tablespoon, 1 Plastic wrap, 1 Small skillet, 1 Slotted spatula, 1 Plate, 1 Fine-mesh sieve, 1 Pot, 1 Wooden spoon, 4 canning jars (à 250 ml) oder Einmachgläser mit Bügelverschluss, 1 Kitchen towel

Preparation steps

1.

For the Pan-Fried Sole:

2.
Heat the butter in a large saute pan, set over medium heat. Sprinkle the sole lightly with flour and pan fry quickly in the butter. Turn once, season to taste with salt and pepper and cook until the fish is golden and cooked through. Remove fish from pan and place on a warm serving dish.
3.
For Sauteed Figs, Lemon and Sugar Snap Peas:
4.

Melt butter and honey in the same saute pan with any remaining butter from the fish, add the lemon juice, whisk to blend. Set the figs, cut side down in the butter-honey mixture, and cook for about 2 minutes, shaking the pan back and forth to keep the figs from sticking to the pan. Add the sliced lemon and sugar snap peas and continue to saute for 4 to 5 minutes, or until bubbly.

5.
Remove the figs, lemons and peas with a slotted spoon and arrange them on the serving dish with the fish. Add the brandy to the butter-honey sauce and whisk to incorporate. Once a smooth sauce forms, pour the sauce over the fish and fig mixture. Serve.