Low-Carb and Protein-Rich

Whole Dover Sole with Lemon

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Average: 5 (2 votes)
(2 votes)
Whole Dover Sole with Lemon

Whole Dover Sole with Lemon - Moist, delicate fish that tastes of spring

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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
481
calories
Calories

Healthy, because

Even smarter

Nutritional values

To supply the thyroid gland with vital iodine, we should eat sea fish twice a week, because no other food contains so much of this important trace element. Our plaice recipe also easily covers the daily requirement of bone-strengthening vitamin D and blood-forming vitamin B12.

Would you like some more iodine? Then sprinkle some North Sea crabs over the finished fried fish! Matching the mash plaice are jacket potatoes with curd or baked potatoes.

1 serving contains
(Percentage of daily recommendation)
Calorie481 kcal(23 %)
Protein53 g(54 %)
Fat24 g(21 %)
Carbohydrates10 g(7 %)
Sugar added4 g(16 %)
Roughage1 g(3 %)
Vitamin A0.2 mg(25 %)
Vitamin D10.1 μg(51 %)
Vitamin E6 mg(50 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin17.5 mg(146 %)
Vitamin B₆0.9 mg(64 %)
Folate37 μg(12 %)
Pantothenic acid1.7 mg(28 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂5 μg(167 %)
Vitamin C11 mg(12 %)
Potassium827 mg(21 %)
Calcium182 mg(18 %)
Magnesium72 mg(24 %)
Iron2.9 mg(19 %)
Iodine104 μg(52 %)
Zinc1.7 mg(21 %)
Saturated fatty acids4.6 g
Uric acid385 mg
Cholesterol137 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
½ Lettuce
6 sprigs Chervil
3 tablespoons balsamic vinegar
salt
peppers
2 teaspoons honey
3 tablespoons Canola oil
2 Dover sole (each about 300 grams)
1 tablespoon Pastry flour
½ lemon
2 teaspoons butter (about 10 grams)
How healthy are the main ingredients?
honeysaltlemon
Preparation

Kitchen utensils

1 Small knife, 1 Large knife, 1 Salad spinner, 1 Cutting board, 1 Bowl, 1 Tablespoon, 1 Teaspoon, 1 Fork, 1 Kitchen shears, 1 Plate, 1 large Non-stick pan (about 28 cm diameter), 1 Slotted spatula, 1 Salad server, 1 small Whisk

Preparation steps

1.
Whole Dover Sole with Lemon preparation step 1

Rinse lettuce, spin dry and tear into bite-sized pieces.

2.
Whole Dover Sole with Lemon preparation step 2

Rinse chervil, shake dry, pluck leaves and chop.

3.
Whole Dover Sole with Lemon preparation step 3

Whisk together balsamic vinegar, 2 tablespoons water, salt and pepper to taste, honey and chopped chervil. Whisk in 1 tablespoon canola oil.

4.
Whole Dover Sole with Lemon preparation step 4

Rinse sole thoroughly inside and out. Pat dry. Cut fins off with kitchen shears.

5.
Whole Dover Sole with Lemon preparation step 5

Season fish inside and out with salt. Coat fish with flour, shaking off excess. 

6.
Whole Dover Sole with Lemon preparation step 6

Heat the remaining canola oil in a large non-stick pan. Fry the fish for 4-5 minutes on each side.

7.
Whole Dover Sole with Lemon preparation step 7

Rinse lemon in hot water and wipe dry. Cut lemon into thin slices.

8.
Whole Dover Sole with Lemon preparation step 8

Toss lettuce with the vinaigrette.

9.
Whole Dover Sole with Lemon preparation step 9

Place fish skin side down on warmed plates. Wipe out pan with a paper towel. Melt butter in the pan and drizzle over the fish.

10.
Whole Dover Sole with Lemon preparation step 10

Garnish fish with lemon slices and chervil leaves. Serve with the salad.