Sole with Wild Garlic-Potato Noodles
Nutritional values
(Percentage of daily recommendation)
| Calorie | 506 cal. | (24 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 22.7 μg | (38 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 82 μg | (27 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 1.9 μg | (63 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 1,131 mg | (28 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 9.5 g | |||
| Uric acid | 230 mg | |||
| Cholesterol | 233 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the noodles
- 400 grams starchy potatoes
- 1 handful Wild garlic
- 2 Tbsps olive oil
- salt
- 50 grams Pastry flour
- 1 egg
- 1 egg yolk
- Nutmeg
- 2 Tbsps butter
- For the tomato
- 4 Tomatoes
- 1 shallot
- 2 Tbsps olive oil
- 1 tsp sugar
- 2 Tbsps balsamic vinegar
- salt
- freshly ground peppers
- 1 Tbsp freshly chopped parsley
- For the fish
- 600 grams Sole fillet (ready to cook)
- 1 Tbsp butter
- 1 Tbsp olive oil
Preparation steps
For the noodles: Rinse potatoes and evenly steam for about 30 minutes.
Rinse wild garlic and blanch in salted water. Cool garlic, squeeze out water and chop coarsely. Puree with oil.
Peel potatoes, squeeze through a ricer and let cool. Then mix with flour, egg, egg yolk, wild garlic puree, salt and nutmeg and knead well to form malleable dough. If dough is too thick, add some water. Cover dough with plastic wrap and let rest for about 30 minutes.
Roll out dough 4-5 mm (approximately 1/8-1/4 inch) thick, cut into 3-4 cm (approximately 1 1/8 - 1 1/2 inch) long strips and roll into noodles. Boil noodles in salted water for 3-4 minutes, remove from heat and drain.
For the tomato: Rinse, blanch, cool, peel, quarter and finely dice tomatoes. Peel shallot, chop very finely and fry in hot oil until golden brown. Sprinkle sugar over shallot, lightly caramelise and deglaze with balsamic vinegar and a little water. Add tomatoes and parsley to pan and remove from heat. Season with salt and pepper.
For the fish: Rinse sole, pat dry and cut into strips. Season with salt and pepper and fry in greased nonstick skillet for around 2-3 minutes until golden brown.
Drizzle wild garlic noodles in butter and serve on plates with sole while hot. Garnish with tomatoes and balsamic sauce.
