Sole with Zucchini and Tomatoes
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
301
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 301 cal. | (14 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 36.4 μg | (61 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 1,127 mg | (28 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 251 mg | |||
| Cholesterol | 95 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Sole fillet (each about 250 grams)
- 1 Tbsp lemon juice
- 2 Tbsps Pastry flour
- 2 Tbsps clarified butter
- 1 onion
- 2 garlic cloves
- 2 Zucchini
- 8 Tomatoes
- 1 Tbsp olive oil
- salt
- peppers
- 50 milliliters Vegetable broth
- 4 sprigs cilantro
Preparation steps
1.
Drizzle sole fillets with lemon juice and dust with flour. Heat butter in a pan and cook fish on both sides until ready (or grill on a hot grill). Peel onion and garlic and cut into small cubes. Rinse zucchini and dice with a bread knife. Blanch tomatoes in hot water, rinse in cold water and peel. Quarter and remove seeds, dice. Heat oil in a pan and saute all vegetables for a few minutes. Add broth and simmer for 3 minutes, season with salt and pepper.
2.
Arrange fish fillets with vegetables on plates and garnish with cilantro. Serve.
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