Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Sole Rolls with Vegetables
- Ingredients
- 16 Sole (in rolls)
- juice of lemons
- ¼ l white wine
- 1 bay leaf
- 1 white peppercorns
- 250 grams Swiss chard
- 100 grams Wheat
- 2 shallots
- 1 Tbsp butter
- 250 grams Long grain rice
- 1 bunch carrots
- 1 bunch Radish
- 2 small Fennel bulb
- ⅛ l Whipped cream
- 200 grams Yogurt (0.1% fat)
- 2 Tbsps coarse-grained Mustard
- 1 sprig rosemary
- salt
- peppers
Soak the wheat for 30 minutes in warm water. Drain and cover with fresh water. Cook for 8-10 minutes over low heat and then drain.
Rinse the fish, pat dry and season with salt, pepper and lemon juice.
Trim and rinse the chard and cut into thick stems. Peel and finely chop the shallots and fry in some butter. Add the chard, mix in the wheat and season with salt and pepper.
Distribute some chard mixture over the fish, roll up and tie together with kitchen twine.
Combine the wine, bay leaf and peppercorns with water and season with salt. Simmer for 15 minutes. Place the fish rolls in a strainer and lower them into the liquid for about 5 minutes.
Cook the rice according to package directions.
Peel and rinse the carrots and slice into fine strips. Rinse the radishes and finely chop. Rinse and halve the fennel and cut out the stem. Cut into very thin slices.
For the dressing, combine the cream, yogurt and mustard and season with salt and pepper.
Transfer the vegetables to plates, drizzle with the dressing and arrange the fish rolls on top.
Serve with rice and garnished with rosemary.
(Percentage of daily recommendation)
| Calorie | 828 cal. | (39 %) | ||
| Protein | 88.22 g | (90 %) | ||
| Fat | 26.39 g | (23 %) | ||
| Carbohydrates | 47.5 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.01 g | (23 %) |