Healthy Mediterranean Food

Sole Fillets with Tagliatelle and Cherry Tomatoes

0
Average: 0 (0 votes)
(0 votes)
Sole Fillets with Tagliatelle and Cherry Tomatoes
share Share
print
bookmark_border Copy URL
Health Score:
74 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
773
calories
Calories

Healthy, because

Even smarter

Nutritional values

The sole fillet is an impressive culinary highlight as well as being good for your health, because the tender flesh of the sole has a high protein content, which is essential for building and maintaining muscle. In addition, the sole fillet provides a good portion of iodine for hormone production and zinc for a strong immune system and beautiful skin.

If you can't get a fillet of sole, another fish will do it - try the low-fat cod or the high-fat salmon.

For more digestive fiber, replace the tagliatelle with a whole grain variety.

1 each contains
(Percentage of daily recommendation)
Calorie773 cal.(37 %)
Protein44 g(45 %)
Fat29 g(25 %)
Carbohydrates79 g(53 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.5 mg(38 %)
Vitamin K37.2 μg(62 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin14.3 mg(119 %)
Vitamin B₆0.8 mg(57 %)
Folate90 μg(30 %)
Pantothenic acid1.1 mg(18 %)
Biotin13.8 μg(31 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C49 mg(52 %)
Potassium1,218 mg(30 %)
Calcium151 mg(15 %)
Magnesium174 mg(58 %)
Iron5 mg(33 %)
Iodine47 μg(24 %)
Zinc2.7 mg(34 %)
Saturated fatty acids12.7 g
Uric acid310 mg
Cholesterol121 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
400 grams Tagliatelle
salt
3 Zucchini
250 grams Cherry tomatoes
4 large Sole fillet (each around 120 grams) (approximately 4 ounces)
freshly ground peppers
2 Tbsps lemon juice
4 Tbsps olive oil
25 grams butter
50 milliliters dry white wine
150 grams Crème fraiche
flat-leaf parsley (for garnish)
How healthy are the main ingredients?
olive oilsaltZucchiniparsley

Preparation steps

1.

Cook the pasta in boiling salted water until al dente then drain. Meanwhile, rinse the zucchini, trim and slice with a vegetable peeler into thin slices. Rinse the tomatoes.

2.

Rinse the sole, pat dry, season with salt and pepper and sprinkle with the lemon juice. Heat the olive oil in a pan, sauté the tomatoes and zucchini for 3-4 minutes, add the pasta and toss for 2-3 minutes over low heat. Season with salt and pepper.

3.

Meanwhile, melt the butter in a frying pan and sauté the fish for 2-3 minutes per side. Remove from the pan and keep warm.

4.

Deglaze the pan with the white wine, stir in the crème fraîche and simmer for about 2 minutes, stirring. Season with salt and pepper. Arrange the sole on serving plates along with the pasta, tomatoes and zucchini. Garnish with parsley.