Flat Fish with Lemon and Herbs
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
169
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 169 cal. | (8 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 2.1 μg | (4 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 17 μg | (6 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 520 mg | (13 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 37 μg | (19 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 203 mg | |||
| Cholesterol | 75 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 lemon Sole fillet
- ⅛ cup olive oil
- 2 lemons (1 juiced, 1 sliced)
- 1 Tbsp Tarragon (roughly chopped, plus a few sprigs to garnish)
Preparation steps
1.
Preheat the grill to hot and line a baking tray with greaseproof paper.
2.
Rub the fillets of sole with the olive oil and season well. Arrange on the lined baking tray and drizzle over the lemon juice.
3.
Grill for 3-4 minutes until opaque in appearance. Remove from the grill and allow to rest for 1 minute.
4.
Slide onto serving plates and garnish with the lemon slices and chopped tarragon. Finish with a sprig of tarragon and some more seasoning before serving.
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