Steamed Sole with Asparagus
(0 votes)
(0 votes)
Health Score:
58 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
533
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 533 cal. | (25 %) | ||
| Protein | 58 g | (59 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.9 g | (13 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin K | 88.8 μg | (148 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.7 mg | (156 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 261 μg | (87 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 21.2 μg | (47 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 1,431 mg | (36 %) | ||
| Calcium | 172 mg | (17 %) | ||
| Magnesium | 194 mg | (65 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 89 μg | (45 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 12.4 g | |||
| Uric acid | 449 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Sole fillet
- 800 grams green Asparagus
- salt
- 2 tsps powdered sugar
- 100 grams Mayonnaise
- 1 Organic orange (zested and juiced)
- 2 tsps green peppers (coarsely chopped)
- 4 Tbsps whipped Whipped cream
Preparation steps
1.
Peel lower third of asparagus and cut ends.
2.
Rinse sole fillets and pat dry.
3.
Put the asparagus in a steamer basket, season with salt and sprinkle with powdered sugar. Add some water to a pot and bring to a boil. Place steamer basket over pot, cover with a tight-fitting lid and cook 10 minutes.
4.
Add the lightly salted fillets of sole to the asparagus and close the lid again. Cook another 5 minutes, remove the lid and let steam evaporate for 2 minutes.
5.
Meanwhile, mix the mayonnaise with the orange zest and juice and add the coarsely chopped peppercorns, fold in the cream and season with salt.
6.
Arrange asparagus and sole fillets on warmed plates and top with the orange mayonnaise.
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