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Sole with Shrimp Sauce
(0 votes)
Health Score:
67 / 100
Difficulty:
moderate
Preparation:
20 min.
Preparation
ready in 30 mins
Calories:
412
calories
Calories
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1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 412 cal. | (20 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 3.1 μg | (5 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.9 mg | (91 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 25 μg | (8 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 722 mg | (18 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 78 μg | (39 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 13.6 g | |||
| Uric acid | 270 mg | |||
| Cholesterol | 187 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 4 Sole fillet (each 120 grams)
- softened butter (for the steamer)
- salt
- peppers
- 1 organic lemon (Juice and zest)
- 1 shallot
- 3 Tbsps butter
- 1 Tbsp Pastry flour
- 200 milliliters dry white wine
- 100 milliliters fish stock
- 100 milliliters Whipped cream
- 150 grams shrimp (ready to cook)
- 1 Tbsp finely chopped Dill
- Red pepper flakes
Preparation steps
1.
Rinse the fillets, pat dry and roll. Season with salt and pepper and place in a buttered steamer. Drizzle with a little lemon juice, cover and cook over hot steam in a pot for 8-10 minutes.
2.
For the sauce, peel the shallots, chop finely and sweat in 1 tablespoon hot butter until translucent. Sprinkle with the flour, sauté and pour in the wine. Pour in the fish stock and simmer gently for about 5 minutes. Puree with a blender, add the cream and simmer until slightly creamy. Add the rest of the butter and the lemon zest and mix again briefly until fluffy. Do not allow to boil. Add the shrimp and dill and season with chile, lemon juice, salt and pepper.
3.
Place the sole in soup plates, and serve with the shrimp sauce.
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