Sole Rolls on Lentil Salad
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(0 votes)
Health Score:
93 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
732
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 732 cal. | (35 %) | ||
| Protein | 86 g | (88 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 37.3 g | (124 %) |
more nutritional values
| Vitamin A | 4.2 mg | (525 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 353.5 μg | (589 %) | ||
| Vitamin B₁ | 1.2 mg | (120 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 28.5 mg | (238 %) | ||
| Vitamin B₆ | 2.2 mg | (157 %) | ||
| Folate | 274 μg | (91 %) | ||
| Pantothenic acid | 5.9 mg | (98 %) | ||
| Biotin | 26.9 μg | (60 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 4,615 mg | (115 %) | ||
| Calcium | 807 mg | (81 %) | ||
| Magnesium | 384 mg | (128 %) | ||
| Iron | 12.3 mg | (82 %) | ||
| Iodine | 88 μg | (44 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 1,082 mg | |||
| Cholesterol | 150 mg | |||
| Complete sugar | 23 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the lentil salad
- 1 ½ cups dried Beluga lentil
- 1 tsp fennel seeds
- 2 ½ cups vegetable stock
- 1 carrot (finely chopped)
- 1 stick Celery (finely chopped; leaves set aside for garnish)
- 1 small, yellow Zucchini (finely chopped)
- 1 onion (finely chopped)
- For the fish
- 8 Sole fillet (approx. 70 g|2 1/2 oz each)
- 4 Tbsps lemon juice
- 2 Tbsps olive oil
- 2 shallots (finely chopped)
- ⅔ cup dry white wine
- 1 ¾ ozs Leeks (just the white part, cut into thin strips)
- 2 Tomatoes (seeds removed, finely chopped)
- To garnish
- 4 Celery
Preparation steps
1.
Boil the lentils and the fennel seeds in the stock and simmer for approx. 35–40 minutes until the lentils are soft.
2.
After 25 minutes add the carrots, celery, courgettes and onions to the lentils and cook for 10 more minutes until the lentils and vegetables are tender. Season with salt and ground black pepper. Cover.
3.
Season the fish with salt and ground black pepper and drizzle with 1 tbsp lemon juice. Roll two fillets up together from the fat end with skin on the inside.
4.
Heat the olive oil and fry the shallots until transparent. Add the rest of the lemon juice, the wine and 3 tbsp water.
5.
Arrange the sole rolls in the pan and bring to a boil.
6.
Sprinkle the leek and tomatoes over the top of the fish, cover and steam for 8 minutes.
7.
Arrange the sole rolls on top of the lentils and serve garnished with the celery leaves.
