Orange Sole
(0 votes)
(0 votes)
Health Score:
54 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
621
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 621 cal. | (30 %) | ||
| Protein | 62 g | (63 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 7.6 μg | (13 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.6 mg | (155 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 15 μg | (33 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,213 mg | (30 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 181 mg | (60 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 79 μg | (40 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 417 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Sole fillet
- Pastry flour
- 2 organic Oranges
- salt
- freshly ground, black peppers
- 4 Tbsps olive oil
- 2 Tbsps Cognac
- 3 Tbsps fish stock (from the jar)
- 1 Baguette
Preparation steps
1.
Preheat the oven to 180°C (approximately 350ºF).
2.
Grate julienne strips from half an orange skin and set aside. Peel the remaining oranges and separate the segments over a bowl, catching the juice.
3.
Rinse the fish fillets and pat dry. Turn in some flour and tap off the excess. Lay them side by side in an ovenproof dish, season with salt and pepper and drizzle with oil. Drizzle with the cognac and collected orange juice and pour on the fish stock.
Bake for about 15 minutes, repeatedly basting with the stock.
Remove the fish and shower with the orange strips.
Arrange on plates and serve with the orange segments and a fresh baguette.
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