Sole Fillet with Mushrooms and Dill Sauce
(0 votes)
(0 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
480
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 67 g | (68 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.2 g | (4 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 8.6 μg | (14 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.2 mg | (177 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 51 μg | (17 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 18.2 μg | (40 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,336 mg | (33 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 204 mg | (68 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 128 μg | (64 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 11.4 g | |||
| Uric acid | 513 mg | |||
| Cholesterol | 274 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Sole fillet
- 3 Tbsps lemon juice
- salt
- fresh cracked peppers
- 4 Tbsps butter
- 50 milliliters dry white wine
- 200 milliliters fish stock
- 2 finely chopped shallots
- 100 grams button Mushroom
- 2 Tbsps finely chopped Dill
- 200 grams peeled shrimp
- 2 Tbsps Crème fraiche
- Lemon wedge (for garnish)
- Dill (for garnish)
Preparation steps
1.
Sprinkle the sole fillets with lemon juice. Season with salt and pepper. Heat the butter in a pan and cook the fillets for 2-3 minutes on each side, then remove and keep warm.
2.
Sweat the shallots in butter until translucent. Add mushrooms and sauté. Deglaze with white wine, stir in the fish stock and let boil, then reduce the heat and simmer 2-3 minutes. Stir in sour cream and shrimp. Cook until done over medium heat, 1-2 minutes. Season with salt, pepper and dill. Arrange the sole fillets on plates, topped with sauce. Serve garnished with lemon wedges and dill.
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