Dover Sole with Lemon Rind and Pine Nuts

Gluten Free
Dairy Free
Health score
10%
Dover Sole with Lemon Rind and Pine Nuts
45 min.
4
198kcal

Suggestions

Ingredients

  • 0.3 cup cooking wine dry white
  • teaspoon lemon rind finely grated
  • 0.3 cup pinenuts lightly toasted chopped
  • 0.8 teaspoon salt 
  • tablespoons shallots finely minced
  • 24 ounce dover sole fillets 
  • 0.1 teaspoon pepper white freshly ground

Equipment

  • oven
  • baking pan

Directions

  1. Preheat oven to 37
  2. Lightly coat the bottom of a 13 x 9-inch baking dish with cooking spray; sprinkle evenly with shallots. Arrange fish in an even layer over shallots, slightly overlapping, if necessary.
  3. Sprinkle fish with salt and pepper.
  4. Combine pine nuts and rind; sprinkle evenly over fish.
  5. Pour wine around fish, being careful not to dislodge topping.
  6. Bake at 375 for 15 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  7. Garnish with parsley and lemon wedges, if desired.
  8. Serve immediately.

Nutrition Facts

Calories198kcal
Protein48.98%
Fat44.47%
Carbs6.55%

Properties

Glycemic Index
11.25
Glycemic Load
0.38
Inflammation Score
-4
Nutrition Score
14.190434683924%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:198.07kcal
9.9%
Fat:9.06g
13.95%
Saturated Fat:1.17g
7.28%
Carbohydrates:3.01g
1%
Net Carbohydrates:2.39g
0.87%
Sugar:1.11g
1.23%
Cholesterol:76.54mg
25.51%
Sodium:575.91mg
25.04%
Alcohol:2.06g
100%
Alcohol %:1.26%
100%
Protein:22.46g
44.93%
Selenium:45.42µg
64.89%
Phosphorus:485.43mg
48.54%
Manganese:0.82mg
40.78%
Vitamin B12:1.92µg
32.03%
Vitamin D:4.76µg
31.75%
Magnesium:55.51mg
13.88%
Vitamin E:1.86mg
12.42%
Vitamin B3:2.18mg
10.89%
Vitamin B6:0.21mg
10.57%
Potassium:362.71mg
10.36%
Zinc:1.15mg
7.64%
Copper:0.15mg
7.62%
Iron:0.93mg
5.19%
Vitamin B1:0.07mg
4.93%
Vitamin K:4.86µg
4.63%
Calcium:42.75mg
4.28%
Vitamin B5:0.37mg
3.73%
Folate:14.19µg
3.55%
Vitamin B2:0.06mg
3.42%
Fiber:0.62g
2.49%
Vitamin C:1.33mg
1.61%
Vitamin A:59.13IU
1.18%
Source:My Recipes