Sole with Thai Basil

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Sole with Thai basil

Sole with Thai basil - Exotic spices give the dish a touch of Thailand's brilliant cuisine.

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
210
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie210 kcal(10 %)
Protein31 g(32 %)
Fat8 g(7 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage1.4 g(5 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E4.7 mg(39 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.5 mg(71 %)
Vitamin B₆0.4 mg(29 %)
Folate23 μg(8 %)
Pantothenic acid0.6 mg(10 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂1.7 μg(57 %)
Vitamin C1 mg(1 %)
Potassium645 mg(16 %)
Calcium63 mg(6 %)
Magnesium86 mg(29 %)
Iron1.5 mg(10 %)
Iodine45 μg(23 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.1 g
Uric acid246 mg
Cholesterol90 mg

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
How healthy are the main ingredients?
soy saucecarrotLime

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.