Fillet of Sole with Brown Rice
Fillet of Sole with Brown Rice - Delicious and healthy!
Nutritional values
(Percentage of daily recommendation)
| Calorie | 535 cal. | (25 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 248.9 μg | (415 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.7 mg | (139 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 19 μg | (42 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 133 mg | (140 %) | ||
| Potassium | 1,292 mg | (32 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 215 mg | (72 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 62 μg | (31 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 442 mg | |||
| Cholesterol | 112 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 onion
- 1 Tbsp butter
- 8 ozs Brown rice
- 20 ozs Vegetable broth
- 18 ozs Broccoli
- salt
- 14 ozs fish stock (or vegetable stock)
- 4 Sole fillet (6 ounces)
- 4 Tbsps lemon juice
- peppers
- 2 ozs Pistachio
- 1 lemon
- To taste:
- parsley
Preparation steps
Peel the onion and finely chop. Heat the butter in a pot. Braise the onion until soft over medium heat. Add the rice, cook until it smells fragrant, then pour in 1-1/2 cups of broth. Bring to a boil and allow to swell for 20-30 minutes over low heat. Add more broth as needed.
Meanwhile, rinse, trim and cut the broccoli into florets. Peel the stalk and cut into cubes. Cook the broccoli in boiling salted water for about 5 minutes until al dente. Drain, rinse in cold water and drain again.
Pour the fish stock in a large pot for cooking.
Rinse the sole fillets under cold water, pat dry, sprinkle with lemon juice and season with salt and pepper. Place a sieve for use in the pot with the broth, insert the fish fillets and cook for about 10 minutes in the steam.
Meanwhile, finely chop the pistachios. Toast in a dry frying pan until fragrant. Rinse the lemon in hot water, pat dry and cut into slices.
Mix the broccoli and rice and serve. Place the fish on top and sprinkle the pistachios. Garnish with a lemon slice and parsley to taste.
