Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Sole with Zucchini and Tomatoes
30 min.
Time:
301
calories
Calories:
Health Score:
87 / 100
Ingredientsfor
- 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
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.
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 %) |