Sole Rolls with Saffron Sauce and Snow Peas

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Sole Rolls with Saffron Sauce and Snow Peas
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
496
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie496 cal.(24 %)
Protein36 g(37 %)
Fat33 g(28 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage5.8 g(19 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.6 μg(3 %)
Vitamin E4.2 mg(35 %)
Vitamin K17.3 μg(29 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin13.6 mg(113 %)
Vitamin B₆0.6 mg(43 %)
Folate104 μg(35 %)
Pantothenic acid1.3 mg(22 %)
Biotin13.3 μg(30 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C73 mg(77 %)
Potassium1,130 mg(28 %)
Calcium154 mg(15 %)
Magnesium160 mg(53 %)
Iron4.1 mg(27 %)
Iodine43 μg(22 %)
Zinc1.7 mg(21 %)
Saturated fatty acids15 g
Uric acid350 mg
Cholesterol142 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
2 shallots
1 garlic clove
2 sprigs parsley
2 Tbsps Pine nuts
2 Tbsps olive oil
4 Sole fillet (each 80 grams)
salt
freshly ground peppers
150 milliliters fish stock
300 grams Snow peas
300 grams Kohlrabi
3 Tbsps cold butter
½ tsp Pastry flour
150 milliliters Whipped cream
5 Saffron
salt
1 small dried chili pepper
1 generous pinch grated, organic Orange peel
How healthy are the main ingredients?
Snow peaKohlrabiWhipped creamPine nutsolive oilparsley

Preparation steps

1.

Preheat the oven to 180°C (approximately 350°F).

2.

Peel shallots and garlic and chop finely. Rinse parsley and finely chop. Coarsely chop pine nuts. Mix all prepared ingredients together in a bowl and add olive oil. Rinse sole fillets, pat dry and season with salt and pepper. Spread pine nut mixture over fish fillets, roll fillets around filling and secure with toothpicks. Place rolled fish in an ovenproof dish, pour fish stock over and cook in the preheated oven for 10-15 minutes.

3.

Rinse snow peas, snip ends and cook for about 5 minutes in a pot of boiling salted water, drain, rinse with cold water and drain again. Peel kohlrabi and cut into 1 cm (approximately 1/2 inch) cubes. Blanch kohlrabi in a pot of salted water for about 5 minutes, then drain, rinse with cold water and drain again.

4.

Remove fish rolls from the oven, wrap in aluminum foil and reserve cooking liquids for the sauce. For the sauce, melt 1 tablespoon butter in a small saucepan, add flour and fry until golden brown. Deglaze the pan with cream and cooking liquids, add saffron threads and let simmer 5 minutes. Froth the sauce with an immersion blender and season to taste with salt, chile pepper and orange zest. Add 1 tablespoon cold butter, mix and simmer for one more minute. Heat remaining butter in a pan, add vegetables and heat. To serve, arrange sole rolls and vegetables on warmed plates and cover with the sauce.

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