Sole Rolls with Bell Pepper

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Sole Rolls with Bell Pepper
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
316
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie316 kcal(15 %)
Protein39.43 g(40 %)
Fat11.83 g(10 %)
Carbohydrates4.69 g(3 %)
Sugar added0 g(0 %)
Roughage1.17 g(4 %)
Vitamin A90.99 mg(11,374 %)
Vitamin D8.89 μg(44 %)
Vitamin E2.23 mg(19 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.08 mg(7 %)
Niacin11.41 mg(95 %)
Vitamin B₆0.39 mg(28 %)
Folate20.5 μg(7 %)
Pantothenic acid0.65 mg(11 %)
Vitamin B₁₂3.34 μg(111 %)
Vitamin C33.15 mg(35 %)
Potassium601.01 mg(15 %)
Calcium78.38 mg(8 %)
Magnesium63.77 mg(21 %)
Iron0.94 mg(6 %)
Iodine0.3 μg(0 %)
Zinc1.1 mg(14 %)
Saturated fatty acids4.98 g
Cholesterol157.5 mg

Ingredients

for
4
Ingredients
8 Lemon soles
1 Tbsp lemon juice
2 Tbsps butter
2 shallots
1 lemon
150 milliliters dry white wine
1 yellow Bell pepper
salt
freshly ground peppers
How healthy are the main ingredients?
shallotlemonsalt

Preparation steps

1.

Season the fish fillets with salt and pepper and sprinkle with lemon juice, then roll with the skin side inward from the thick end. Peel shallots and finely dice. Cut peel from the lemon with a sharp knife and cut out segments between the separating membranes.

2.

Cut bell pepper into quarters, remove seeds and place skin-side up on a baking sheet. Roast under the preheated oven broiler until the skin blackens and blisters. Remove from oven and cover with a damp towel.

3.

Heat the butter in a large frying pan, add shallots and cook until soft, then add the fish rolls and lemon fillets. Add wine and 50 ml (approximately 3 1/2 tablespoons) of water.

4.

Bring to a simmer, cover and cook for 5 minutes over very low heat.

5.

Peel bell pepper and dice. Remove the rolls from the pan and keep covered in the preheated oven to keep warm.

6.

Decant pan juices into a pot through a sieve, reserving solids. Add half of the diced bell peppers to the bot and bring to a boil. Cook for about 1 minute. Puree with an immersion blender and season with salt and pepper. Add remaining diced peppers and lemon fillets and bring to a boil. Serve the sauce with the fish rolls. If desired, serve with spinach.