Low-Cal Dinner

Sole Roulades with Celery and Arugula Puree

Average: 4.6 (5 votes)
(5 votes)
Sole Roulades with Celery and Arugula Puree

Sole roulades with celery and arugula puree - Fewer calories but lots of flavor!

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Health Score:
95 / 100
40 min.
ready in 1 hr
Ready in

Healthy, because

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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.

1 serving contains
(Percentage of daily recommendation)
Calorie272 cal.(13 %)
Protein18 g(18 %)
Fat20 g(17 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage5.9 g(20 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.2 μg(11 %)
Vitamin E2.6 mg(22 %)
Vitamin K125 μg(208 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.4 mg(62 %)
Vitamin B₆0.5 mg(36 %)
Folate113 μg(38 %)
Pantothenic acid1.3 mg(22 %)
Biotin4 μg(9 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C39 mg(41 %)
Potassium876 mg(22 %)
Calcium230 mg(23 %)
Magnesium76 mg(25 %)
Iron2.5 mg(17 %)
Iodine48.5 μg(24 %)
Zinc1.6 mg(20 %)
Saturated fatty acids6.2 g
Uric acid124 mg
Cholesterol66.5 mg
Complete sugar4 g


14 ozs Celery root (1 piece)
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)
10 ozs Sole fillet (2 fillets)
How healthy are the main ingredients?
olive oilSesame seedsArugulasalt

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.