Sole Fillets with Spinach Salad

0
Average: 0 (0 votes)
(0 votes)
Sole Fillets with Spinach Salad
share Share
print
bookmark_border Copy URL
Health Score:
7,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
374
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie374 kcal(18 %)
Protein21.85 g(22 %)
Fat24.3 g(21 %)
Carbohydrates18.67 g(12 %)
Sugar added0 g(0 %)
Roughage3.32 g(11 %)
Vitamin A389.94 mg(48,743 %)
Vitamin D4.45 μg(22 %)
Vitamin E1.15 mg(10 %)
Vitamin B₁0.06 mg(6 %)
Vitamin B₂0.06 mg(5 %)
Niacin5.95 mg(50 %)
Vitamin B₆0.18 mg(13 %)
Folate121.13 μg(40 %)
Pantothenic acid0.38 mg(6 %)
Biotin1.14 μg(3 %)
Vitamin B₁₂1.66 μg(55 %)
Vitamin C22.8 mg(24 %)
Potassium359.81 mg(9 %)
Calcium95 mg(10 %)
Magnesium75.33 mg(25 %)
Iron2.37 mg(16 %)
Iodine0.87 μg(0 %)
Zinc0.61 mg(8 %)
Saturated fatty acids3.52 g
Cholesterol71.12 mg

Ingredients

for
4
For the mustard dressing
4 tablespoons olive oil
2 tablespoons lemon juice
2 teaspoons Wholegrain Mustard
For the fish
4 tablespoons flour
4 lemon Sole fillet
2 tablespoons olive oil
For the salad
4 cups Baby spinach (washed)
2 eating Apple (peeled and cored)
1 scallion (chopped)
How healthy are the main ingredients?
olive oilMustardolive oilApple

Preparation steps

1.
To make the dressing take a jar with a lid and add 2 tbsp cold water, the olive oil, lemon juice, wholegrain mustard, salt and ground black pepper. Put on lid and shake to mix, set aside.
2.
Put the flour onto a plate and season with salt and ground black pepper.
3.
Coat the fish fillets in the seasoned flour.
4.
Heat the olive oil in a large skillet.
5.
Fry the fish fillets for 4-5 minutes each side until lightly browned.
6.
Arrange the spinach leaves on a serving plate. Roughly chop the apples.
7.
Serve the sole on top of the spinach and sprinkle over the apples and scallion. Shake the mustard dressing and drizzle over to serve.