Sole with Leeks and Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 520 cal. | (25 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 59.5 μg | (99 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 941 mg | (24 %) | ||
| Calcium | 156 mg | (16 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 332 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 4 Sole fillet (4 double fillets, each about 160-180 g)
- butter (for the pan)
- 1 fresh Orange
- 1 fresh lemon
- salt
- white, freshly ground peppers
- 5 Tbsps olive oil
- 2 scallions
- 200 grams Long grain rice
- 1 Tbsp vegetable oil
- 600 milliliters Vegetable broth
- 400 grams Leeks
- Nutmeg
- Chives (for garnishing)
Preparation steps
Rinse sole fillets, pat dry and score skin several times with a knife. Place fillets, skin side down, into a buttered baking dish.
Rinse orange and lemon in hot water, pat dry, grate zest and and squeeze juice. Combine both and season with salt and pepper. Rinse scallions, shake dry and cut into narrow diagonal rings. Add to marinade. Pour marinade over fish and drizzle with olive oil. Refrigerate, covered, overnight.
Next day, bake fish in preheated oven at 200°C (approximately 400°F) for about 25-30 minutes. While fish is baking, saute rice in oil and add broth. Bring to a boil, remove from heat, cover and let stand for 20 minutes.
Rinse and dry leeks, cut into rings. Heat butter in a pan and saute leeks. Season with salt, white pepper and nutmeg. Place rice onto plates, top with fish and leeks. Garnish with chives and serve.
