Fried Sole with Cheese Sauce
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
579
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 579 cal. | (28 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.4 g | (1 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 7.4 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 650 mg | (16 %) | ||
| Calcium | 455 mg | (46 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 25.2 g | |||
| Uric acid | 209 mg | |||
| Cholesterol | 181 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Camembert
- 600 grams Sole fillet
- 2 Tbsps Pastry flour
- 30 grams butter
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 250 milliliters Whipped cream
- parsley for garnishing (or fennel)
- lemons (for garnishing)
Preparation steps
1.
Cut camembert into quarters, remove crust and wrap in aluminum foil. Bake in preheated oven at 150°C (approximately 300°F) for about 15 minutes.
2.
Rinse fish fillets and pat dry. Heat butter in a pan and cook fish for about 2-3 minutes per side. Season with lemon juice, salt and pepper and remove from pan. Cover with foil and keep warm.
3.
Mash cheese in a casserole dish, add cream and simmer, stirring, until cheese is melted and creamy. Season with salt and pepper.
4.
Arrange fish fillets on plates and drizzle with sauce. Garnish with parsley and lemon slices and serve with potatoes, if desired.
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