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Ingredients
for
4
Sole with Asparagus and Olive Sauce
30 min., ready in 55 min.
Time:
263
calories
Calories:
Health Score:
73 / 100
Ingredientsfor
- 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
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.
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 %) |