Sole Rolls on Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 334 cal. | (16 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.3 g | (4 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 54.6 μg | (91 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 740 mg | (19 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 54 μg | (27 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 4 Sole fillet
- 5 Tbsps lemon juice
- 200 milliliters fish stock
- 1 bunch Arugula
- 2 shallots
- 1 Tbsp butter
- 50 grams shrimp
- 125 grams Basmati rice
- 2 Tbsps Crème fraiche
- salt
- freshly ground peppers
Preparation steps
Rinse fish, pat dry and season with salt and pepper. Drizzle with 1 tablespoon lemon juice. Heat fish stock. Rinse arugula and put some leaves aside; finely chop the rest. Peel shallots and finely chop. Heat butter in a pan and saute shallots and chopped arugula. Pour in fish broth and bring to a boil. Simmer for 5 minutes and season with 2 tablespoons of lemon juice, salt and pepper. Chop a part of the arugula leaves coarsely. Distribute on fillets and top with the shrimp. Lightly season with pepper and drizzle with lemon juice. Roll up fillets and secure with skewers. In a pot of boiling salted water, cook rice according to instructions on the package.
Add the arugula sauce from the pan into a bowl and mix with a hand blender. Pour back into the pan, stir in creme fraiche and heat again. Place the fish rolls in pan and leave for 5 minutes. Remove the rice and press into heart shapes on plates. To serve, top with fish rolls, sauce and arugula leaves.
