Sole Roulades with Celery and Arugula Puree
Sole roulades with celery and arugula puree - Fewer calories but lots of flavor!
Healthy, because
Even smarter
Nutritional values
Arugula is rich in folic acid and other B vitamins. Due to its bitter substances, the herb stimulates digestion and also has a dehydrating effect. The tender fish contains a lot of high-quality protein, the tomatoes score with cell-protecting lycopene.
If possible, choose field-grown arugula from organic cultivation, as the nitrate content is usually lower.
(Percentage of daily recommendation)
| Calorie | 272 cal. | (13 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 125 μg | (208 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 876 mg | (22 %) | ||
| Calcium | 230 mg | (23 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 48.5 μg | (24 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 6.2 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 66.5 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 14 ozs Celery root (1 piece)
- salt
- 5 Tbsps lemon juice
- 2 ozs Arugula
- 3 Tbsps olive oil
- 1 ¾ ozs Vegetable broth
- 2 Tbsps Sesame seeds
- 4 ozs yellow Cocktail tomatoes
- 3 Tbsps milk (whole) (or palin almond milk)
- peppers
- 10 ozs Sole fillet (2 fillets)
Preparation steps
Clean and peel celery bulb, cut into pieces and cook in salted water with 1 tablespoon lemon juice for 10-15 minutes over medium heat until tender.
Meanwhile, clean, wash and spin dry arugula, removing coarse stems; place half of the arugula leaves in a tall mixing bowl, set the rest aside. Add 1 tablespoon oil and vegetable broth to the arugula in the mixing cup and finely puree everything with a hand blender.
Roast sesame seeds in a hot pan without fat over low heat. Wash and halve the tomatoes.
Drain the celery and let it steam out. Then mash in a pot with milk and mix in 1 tbsp. oil and arugula puree. Season puree with salt, pepper and 1 tablespoon lemon juice.
Rinse fish fillets, pat dry, cut each in half lengthwise and season lightly with salt and pepper. Spread each fish fillet strip with 1/4 of the celery-arugula puree, roll up loosely and secure with roulades or wooden skewers. Place fish roulades side by side in a small baking dish, add the tomatoes and cook in a preheated oven at 180 °C / 350 ˚F for 15-20 minutes.
Meanwhile, arrange the arugula on plates. Mix the remaining lemon juice, salt, pepper and remaining oil into a dressing and drizzle over the arugula leaves. Remove roulades from oven, arrange with tomatoes on arugula salad and sprinkle with sesame seeds.
