Sole Rolls with Apple Curry Sauce
Sole Rolls with Apple Curry Sauce - Tender fish with refined sauce - what more could you want?
Healthy, because
Even smarter
Nutritional values
The low-fat sole is one of the lowest-calorie fish, contains plenty of iodine and thus provides our thyroid gland with the vital trace element.
If you prefer savory rather than sweet sauces anyway, you can also substitute vegetable broth for the apple juice and save lots of sugar, too.
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 481.9 μg | (803 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 204 μg | (68 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 16.5 μg | (37 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 69 mg | (73 %) | ||
| Potassium | 1,361 mg | (34 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 286 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 9 ozs frozen Spinach
- 1 red chili pepper
- 3 shallots
- 1 ½ tsps Canola oil
- 1 Tbsp finely ground Whole wheat flour
- 16 ozs Apple juice
- 1 Tbsp Curry powder
- salt
- 2 Tbsps lemon juice
- 22 ozs Sole fillet (12 sole fillets)
- peppers
- 1 garlic clove
- 1 Tbsp olive oil
- 1 pinch Nutmeg
Preparation steps
Defrost spinach leaves according to package instructions. Then squeeze well.
Meanwhile, halve chili pepper lengthwise, remove seeds, wash and cut into fine strips. Peel and chop shallots; set aside 2 shallots.
Heat 1 tsp. rapeseed oil in a saucepan. Sauté shallot in it over medium heat. Dust with flour and add apple juice with chili and curry powder to the pot while stirring and simmer for about 10 minutes until reduced by about half. Season sauce with salt and 1 squeeze of lemon juice.
Meanwhile, wash sole fillets, pat dry, drizzle with remaining lemon juice and season with salt and pepper. Roll up each fish fillet and put on a wooden skewer.
In a saucepan, bring water to a boil with a little salt. Place fish rolls in a steamer insert brushed with the remaining canola oil and steam, covered, over boiling water for about 8-10 minutes.
Meanwhile, peel and chop garlic. Heat olive oil in a large frying pan. Sauté garlic and remaining shallots in it over medium heat until translucent. Add spinach and sauté for about 2-3 minutes. Season with salt, pepper and 1 pinch of freshly grated nutmeg.
Divide spinach among plates, arrange 3 sole rolls on each and serve drizzled with sauce.
