Steamed Sole with Asparagus
Nutritional values
(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 %) |
| 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 |
Ingredients
- Ingredients
- 8 Sole fillet
- 800 grams fresh green Asparagus
- salt
- 2 tsps powdered sugar
- 100 grams Mayonnaise
- 1 organic Orange (zested and juiced)
- 2 tsps green peppercorns
- 4 Tbsps whipped Whipped cream
Preparation steps
Rinse the asparagus and remove the woody ends. Rinse the sole fillets and pat dry with a kitchen towel.
Place the asparagus in the basket of a pressure cooker, sprinkle with a little salt and the sugar. Pour a little water into the pot, position the basket in it and seal well. Cook for 10 minutes.
Lightly sprinkle the sole fillets with salt. Remove the asparagus from the pressure cooker, place the sole fillets in the basket and close the pot again firmly. Cook for another 5 minutes. Remove the lid and let evaporate for 2 minutes.
Meanwhile, mix the mayonnaise with the orange zest and orange juice thoroughly and add the coarsely chopped peppercorns. Finally, fold in the whipped cream and season with salt.
Arrange the asparagus on 4 warmed plates and place two fillets in in the middle of each plate. Drizzle the fish with the orange sauce.
