Whole Dover Sole with Lemon
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.
(Percentage of daily recommendation)
| Calorie | 481 cal. | (23 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 10.1 μg | (51 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17.5 mg | (146 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 827 mg | (21 %) | ||
| Calcium | 182 mg | (18 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 385 mg | |||
| Cholesterol | 137 mg |
Ingredients
- Ingredients
- ½ Lettuce
- 6 sprigs Chervil
- 3 Tbsps balsamic vinegar
- salt
- peppers
- 2 tsps honey
- 3 Tbsps Canola oil
- 2 Dover sole (each about 300 grams)
- 1 Tbsp Pastry flour
- ½ lemon
- 2 tsps butter (about 10 grams)
Preparation steps
Rinse lettuce, spin dry and tear into bite-sized pieces.
Rinse chervil, shake dry, pluck leaves and chop.
Whisk together balsamic vinegar, 2 tablespoons water, salt and pepper to taste, honey and chopped chervil. Whisk in 1 tablespoon canola oil.
Rinse sole thoroughly inside and out. Pat dry. Cut fins off with kitchen shears.
Season fish inside and out with salt. Coat fish with flour, shaking off excess.
Heat the remaining canola oil in a large non-stick pan. Fry the fish for 4-5 minutes on each side.
Rinse lemon in hot water and wipe dry. Cut lemon into thin slices.
Toss lettuce with the vinaigrette.
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.
Garnish fish with lemon slices and chervil leaves. Serve with the salad.