Sole with Thai Basil
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Sole with Thai basil - Exotic spices give the dish a touch of Thailand's brilliant cuisine.
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
210
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 210 cal. | (10 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 15.8 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 1.7 μg | (57 %) | ||
| Vitamin C | 1 mg | (1 %) | ||
| Potassium | 645 mg | (16 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 45 μg | (23 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 246 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Sole fillet
- 2 Tbsps Oyster sauce
- 2 Tbsps Fish sauce
- 2 carrots
- 2 Limes
- 1 bunch Thai basil
- 2 Tbsps sunflower oil
- 1 Tbsp soy sauce
Preparation steps
1.
Rinse sole fillet under cold water, pat dry and cut in half. Mix 1 tablespoon oyster sauce in a bowl with fish sauce and marinate fish fillets for about 30 minutes.
2.
Meanwhile, peel carrots, cut in half lengthwise and cut into slices. Rinse lime with hot water and cut into thin slices. Rinse basil, shake dry and pluck leaves from stem.
3.
Heat oil in a pan and sauté carrots, slices of lime and fish over medium heat. Remove from pan after about 2 minutes and season to taste with soy sauce and remaining fish sauce and oyster sauce. Add basil leaves and serve immediately.
