Sole Rolls with Spinach and Curry Sauce
Healthy, because
Even smarter
Nutritional values
The low-fat sole is one of the fish with the fewest calories, contains plenty of iodine and thus supplies our thyroid gland with the vital trace element.
If you prefer savoury rather than sweet sauces anyway, you can also replace the apple juice with vegetable stock and thus save a lot of sugar.
(Percentage of daily recommendation)
| Calorie | 677 cal. | (32 %) | ||
| Protein | 83 g | (85 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 480.7 μg | (801 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 25.4 mg | (212 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 233 μg | (78 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 29.4 μg | (65 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 2,268 mg | (57 %) | ||
| Calcium | 293 mg | (29 %) | ||
| Magnesium | 306 mg | (102 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 126 μg | (63 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 15.4 g | |||
| Uric acid | 678 mg | |||
| Cholesterol | 278 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 Red chili pepper
- 450 milliliters Apple juice
- 1 Tbsp Curry powder
- 80 grams cold butter
- salt
- 2 Tbsps lemon juice
- 12 Sole fillet (each about 50 grams)
- freshly ground peppers
- butter (for the pan)
- 500 grams baby Spinach
- 2 shallots
- 1 garlic clove
- 2 Tbsps olive oil
- Nutmeg (freshly grated)
Preparation steps
Rinse and halve chile pepper, remove seeds and ribs and cut into thin strips. Combine apple juice with chile pepper and curry powder in a pot and simmer until reduced by half. Cut cold butter into small pieces and add to the sauce, whisking. Season with salt and a dash of lemon juice.
Rinse fish, pat dry and sprinkle with lemon juice, season with salt and pepper. Roll up each fish fillet and thread on wooden skewers. Bring a pot of salted water to a boil. Brush matching steamer with butter and arrange fish rolls in it, steam for about 8-10 minutes, covered.
Rinse and spin dry spinach. Peel shallots and garlic. Dice shallots finely, slice garlic thinly. Heat oil in a pan and saute shallots and garlic until translucent. Add spinach and saute briefly. Season with salt, pepper and nutmeg. Spread spinach on plates, top each plate with three sole rolls and drizzle with sauce. Serve with basmati rice, if desired.
