Sole Rolls
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
198
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 198 cal. | (9 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 66.3 μg | (111 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 609 mg | (15 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 213 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Sole fillet
- 100 grams Arugula
- 2 Tbsps olive oil
- 50 milliliters balsamic vinegar
- 50 milliliters fish stock
- salt
- freshly ground peppers
- garnish
- 1 whole lemon (zested)
- 2 Tbsps Coriander
Preparation steps
1.
Rinse the sole fillets, pat dry and roll up with the skin side facing inward. Secure with toothpicks. Season with salt and pepper and saute lightly in olive oil on all sides. Place in a parchment paper-lined, ovenproof dish and bake in an oven preheated to 70°C (approximately 150°F) top and bottom heat for about 10 minutes. Remove from oven.
2.
Pour the balsamic vinegar and stock in a saucepan and let boil down while stirring. Rinse, trim and remove any hard stems from the arugula leaves and season with salt and pepper.
3.
Place the sauce and arugula on warm plates and place the fish rolls on top (remove toothpicks). Serve garnished with cilantro and lemon zest.
