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Sole Rolls with Vegetables
(0 votes)
Difficulty:
easy
Preparation:
1 hr 25 min.
Preparation
Calories:
828
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(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 %) |
more nutritional values
| Vitamin A | 915.44 mg | (114,430 %) | ||
| Vitamin D | 18.56 μg | (93 %) | ||
| Vitamin E | 6.27 mg | (52 %) | ||
| Vitamin B₁ | 0.36 mg | (36 %) | ||
| Vitamin B₂ | 0.37 mg | (34 %) | ||
| Niacin | 26.97 mg | (225 %) | ||
| Vitamin B₆ | 0.91 mg | (65 %) | ||
| Folate | 91.02 μg | (30 %) | ||
| Pantothenic acid | 2.16 mg | (36 %) | ||
| Biotin | 4.69 μg | (10 %) | ||
| Vitamin B₁₂ | 6.72 μg | (224 %) | ||
| Vitamin C | 35.65 mg | (38 %) | ||
| Potassium | 2,091.04 mg | (52 %) | ||
| Calcium | 364.65 mg | (36 %) | ||
| Magnesium | 240.89 mg | (80 %) | ||
| Iron | 5.07 mg | (34 %) | ||
| Iodine | 5.08 μg | (3 %) | ||
| Zinc | 3.53 mg | (44 %) | ||
| Saturated fatty acids | 11 g | |||
| Cholesterol | 328.77 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- 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
Preparation steps
1.
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.
2.
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.
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