Sole Fillets with Tagliatelle and Cherry Tomatoes
Healthy, because
Even smarter
Nutritional values
The sole fillet is an impressive culinary highlight as well as being good for your health, because the tender flesh of the sole has a high protein content, which is essential for building and maintaining muscle. In addition, the sole fillet provides a good portion of iodine for hormone production and zinc for a strong immune system and beautiful skin.
If you can't get a fillet of sole, another fish will do it - try the low-fat cod or the high-fat salmon.
For more digestive fiber, replace the tagliatelle with a whole grain variety.
(Percentage of daily recommendation)
| Calorie | 773 cal. | (37 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 79 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 37.2 μg | (62 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.3 mg | (119 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,218 mg | (30 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 174 mg | (58 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 12.7 g | |||
| Uric acid | 310 mg | |||
| Cholesterol | 121 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 400 grams Tagliatelle
- salt
- 3 Zucchini
- 250 grams Cherry tomatoes
- 4 large Sole fillet (each around 120 grams) (approximately 4 ounces)
- freshly ground peppers
- 2 Tbsps lemon juice
- 4 Tbsps olive oil
- 25 grams butter
- 50 milliliters dry white wine
- 150 grams Crème fraiche
- flat-leaf parsley (for garnish)
Preparation steps
Cook the pasta in boiling salted water until al dente then drain. Meanwhile, rinse the zucchini, trim and slice with a vegetable peeler into thin slices. Rinse the tomatoes.
Rinse the sole, pat dry, season with salt and pepper and sprinkle with the lemon juice. Heat the olive oil in a pan, sauté the tomatoes and zucchini for 3-4 minutes, add the pasta and toss for 2-3 minutes over low heat. Season with salt and pepper.
Meanwhile, melt the butter in a frying pan and sauté the fish for 2-3 minutes per side. Remove from the pan and keep warm.
Deglaze the pan with the white wine, stir in the crème fraîche and simmer for about 2 minutes, stirring. Season with salt and pepper. Arrange the sole on serving plates along with the pasta, tomatoes and zucchini. Garnish with parsley.
