Sole with Bacon, Sweet Potato Salad and Cherry Tomatoes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 779 cal. | (37 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 48.6 g | (42 %) | ||
| Carbohydrates | 58.42 g | (39 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 8.57 g | (29 %) |
| Vitamin A | 2,956.25 mg | (369,531 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 5.67 mg | (47 %) | ||
| Vitamin B₁ | 0.38 mg | (38 %) | ||
| Vitamin B₂ | 0.25 mg | (23 %) | ||
| Niacin | 11.04 mg | (92 %) | ||
| Vitamin B₆ | 0.82 mg | (59 %) | ||
| Folate | 57.34 μg | (19 %) | ||
| Pantothenic acid | 2.44 mg | (41 %) | ||
| Biotin | 6.05 μg | (13 %) | ||
| Vitamin B₁₂ | 1.86 μg | (62 %) | ||
| Vitamin C | 23.15 mg | (24 %) | ||
| Potassium | 1,352.43 mg | (34 %) | ||
| Calcium | 135.83 mg | (14 %) | ||
| Magnesium | 106.07 mg | (35 %) | ||
| Iron | 2.41 mg | (16 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 1.91 mg | (24 %) | ||
| Saturated fatty acids | 12.87 g | |||
| Cholesterol | 111.13 mg |
Ingredients
- Ingredients
- 4 Dover sole (ready to cook)
- ½ lemon (juiced)
- 3 Tbsps vegetable oil
- 3 Tbsps Pastry flour
- 2 Tbsps butter
- salt
- freshly ground peppers
- 150 grams streaky Bacon
- Potato salad
- 800 grams Sweet potato
- 2 onions (finely chopped)
- 6 Tbsps White vinegar
- 200 milliliters Vegetable broth
- salt
- freshly ground peppers
- 1 pinch sugar
- 1 Tbsp small Caper
- 4 Tbsps vegetable oil
- 1 Cucumber
- 200 grams Cherry tomatoes
Preparation steps
For the fish, rinse sole, pat dry and sprinkle with lemon juice, salt and pepper. Heat oil in a pan, coat fish in flour and fry fish in a little hot oil in batches for 3 minutes on the first side. Turn carefully, add a little butter and fry for another 2 minutes. Transfer fish to an ovenproof dish. Cover with aluminum foil and keep warm in the oven at 80°C (approximately 175°F). Cut bacon into cubes and fry in the remaining butter.
Arrange sole with bacon on plates and serve with potato salad (method follows) and tomato quarters.
For the potato salad, cook sweet potatoes in their jackets, let cool slightly, peel and cut into slices, then mix with the chopped onions.
Mix hot broth with vinegar, salt, pepper and 1 pinch of sugar. Pour over the sweet potatoes, mix gently and let marinate briefly. Rinse tomatoes and cut into quarters.
Peel cucumber, cut into thin slices, and fold into the salad with the capers. Mix in the remaining 4 tablespoons vegetable oil just before serving.
