Sole Rolls

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Sole Rolls
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
198
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie198 cal.(9 %)
Protein28 g(29 %)
Fat7 g(6 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage0.6 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin K66.3 μg(111 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.3 mg(69 %)
Vitamin B₆0.4 mg(29 %)
Folate27 μg(9 %)
Pantothenic acid0.5 mg(8 %)
Biotin6.7 μg(15 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C23 mg(24 %)
Potassium609 mg(15 %)
Calcium89 mg(9 %)
Magnesium89 mg(30 %)
Iron1.7 mg(11 %)
Iodine38 μg(19 %)
Zinc0.8 mg(10 %)
Saturated fatty acids1.4 g
Uric acid213 mg
Cholesterol79 mg
Complete sugar3 g

Ingredients

for
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
How healthy are the main ingredients?
Arugulaolive oilsaltlemon

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.

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