Bistro Fillets of Sole

Health score
6%
Bistro Fillets of Sole
45 min.
4
106kcal

Suggestions

Ingredients

  • inch diagonally bread baguette french toasted cut
  • teaspoon capers 
  • ounce bottled clam juice 
  • 0.5 cup vermouth dry
  • large egg yolk 
  • 0.5 cup parsley fresh minced
  • 0.1 teaspoon ground pepper red
  • tablespoons mayonnaise light
  • tablespoon milk 1% low-fat
  • ounce orange roughy fillets 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Arrange fish in a single layer in bottom of a 10-inch skillet; add vermouth, capers, and clam juice. Bring to a simmer; cover and simmer over medium-low heat 10 minutes or until fish flakes easily when tested with a fork.
  2. Remove fish from pan, and keep warm; reserve cooking liquid. Bring cooking liquid to a boil; cook until reduced by half (about 9 minutes). Gradually add hot liquid to egg yolk in a bowl, stirring constantly with a whisk. Return egg mixture to pan.
  3. Add mayonnaise, milk, and red pepper; cook over medium heat 1 minute, stirring constantly. Stir in parsley. Spoon 3 tablespoons sauce onto each of 4 plates; top each portion with 2 fillets and 2 toast slices.

Nutrition Facts

Calories106kcal
Protein23.5%
Fat32.52%
Carbs43.98%

Properties

Glycemic Index
30.67
Glycemic Load
0.4
Inflammation Score
-6
Nutrition Score
9.5739130144534%

Flavonoids

Apigenin
16.16mg
Luteolin
0.08mg
Kaempferol
0.77mg
Myricetin
1.11mg
Quercetin
0.88mg

Nutrients percent of daily need

Calories:105.83kcal
5.29%
Fat:3.11g
4.78%
Saturated Fat:0.69g
4.34%
Carbohydrates:9.46g
3.15%
Net Carbohydrates:8.9g
3.24%
Sugar:2.48g
2.76%
Cholesterol:59.96mg
19.99%
Sodium:306.02mg
13.31%
Alcohol:2.85g
100%
Alcohol %:2.73%
100%
Protein:5.06g
10.11%
Vitamin K:127.18µg
121.12%
Selenium:17.43µg
24.91%
Vitamin A:831.42IU
16.63%
Vitamin C:12.88mg
15.61%
Folate:29.28µg
7.32%
Phosphorus:56.7mg
5.67%
Iron:0.95mg
5.28%
Vitamin E:0.66mg
4.42%
Potassium:143.53mg
4.1%
Vitamin B6:0.07mg
3.64%
Vitamin B12:0.2µg
3.39%
Vitamin B2:0.06mg
3.29%
Vitamin B3:0.64mg
3.2%
Manganese:0.06mg
3.02%
Magnesium:11.78mg
2.95%
Calcium:29.31mg
2.93%
Vitamin B1:0.04mg
2.71%
Copper:0.05mg
2.61%
Vitamin B5:0.24mg
2.43%
Fiber:0.56g
2.23%
Zinc:0.31mg
2.06%
Vitamin D:0.27µg
1.8%
Source:My Recipes