Rolled Sole Fillets with Shrimp, Capers, Leeks and Tomatoes
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
507
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 92 g | (94 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 63.9 μg | (107 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 27.7 mg | (231 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 194 μg | (65 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 24 μg | (53 %) | ||
| Vitamin B₁₂ | 5.4 μg | (180 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,957 mg | (49 %) | ||
| Calcium | 268 mg | (27 %) | ||
| Magnesium | 281 mg | (94 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 167 μg | (84 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 761 mg | |||
| Cholesterol | 293 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 12 Sole fillet (each around 70 grams) (approximately 2 1/2 ounces)
- 1 Tbsp lemon juice
- 200 grams shrimp (peeled, deveined)
- 2 Leeks
- 1 Red paprika
- 2 Tomatoes
- 2 Tbsps olive oil
- 150 milliliters Vegetable broth
- 4 Tbsps Caper
- salt
- peppers
Preparation steps
1.
Toss the sole fillets with the lemon juice. Slice the leeks into rings.
2.
Rinse the peppers, remove the stem, seeds and pith and dice. Rinse the tomatoes, remove the seeds and dice. Heat the oil in a pan and sauté the leeks and pepper until tender. Deglaze with broth then cook, covered, for about 5 minutes.
3.
Roll up the sole fillets and add to the pan along with the shrimp, capers and tomatoes. Simmer, covered, for about 7 minutes. Season with salt and pepper and arrange on plates. Serve.
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