Steamed Sole with Vegetables and Cream Sauce
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 21 min.
Ready in
Calories:
308
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 308 cal. | (15 %) | ||
| Protein | 38 g | (39 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 49.6 μg | (83 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12 mg | (100 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 1,035 mg | (26 %) | ||
| Calcium | 174 mg | (17 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 95 μg | (48 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 335 mg | |||
| Cholesterol | 168 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 lg stalk Leeks
- 2 large carrots
- 4 Sole fillet (each about 120 grams)
- 200 grams shrimp (frozen)
- Sea salt
- white peppers
- 100 milliliters dry white wine
- 120 grams Crème fraiche
- parsley (for garnishing)
Preparation steps
1.
Cut leek lengthwise, rinse and pat dry, cut into rings. Peel carrots and cut or slice lengthwise into thin strips. Rinse fish and pat dry. Spread vegetables, fish and frozen shrimp in a solid cooking container. Season with salt and pepper. Add wine and cook in the steam oven at 85°C (approximately 185°F) for 4-6 minutes.
2.
Arrange fish, shrimp and vegetables on warmed plates. Add creme fraiche to cooking juices in a container and mix well. Drizzle everything with sauce and garnish with parsley. Serve.
