Sole with Asparagus and Olive Sauce
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(0 votes)
Health Score:
73 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
263
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 263 cal. | (13 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 45.3 μg | (76 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.1 mg | (84 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 788 mg | (20 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 243 mg | |||
| Cholesterol | 103 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 12 stalks green Asparagus
- salt
- 60 grams black Olives (pitted)
- 1 onion
- 1 Tbsp butter
- 150 milliliters dry white wine
- 150 milliliters fish stock
- 2 Tbsps Crème fraiche
- salt
- freshly ground peppers
- 4 Sole fillet (each around 140 grams) (approximately 5 ounces)
- 1 Tbsp freshly chopped parsley
Preparation steps
1.
Peel the asparagus and blanch in boiling salted water for about 5 minutes. Drain.
2.
Chop the olives. Peel the onion and chop finely. Sauté the olives and onion for 1-2 minutes in hot butter until the onion is translucent. Deglaze the pan with wine, add the stock and simmer until reduced by half the original volume. Stir in the crème fraîche and season with salt and pepper.
3.
Rinse the sole fillets and pat dry. Season with salt and pepper. Arrange the asparagus and fish in the sauce, cover and simmer for about 10 minutes over low heat, or until cooked to your liking, basting with sauce occasionally.
4.
Sprinkle with parsley.
5.
Serve with mashed potatoes, if desired.
