Petrale Sole with Lemon-Shallot Brussels Sprouts

Health score
28%
Petrale Sole with Lemon-Shallot Brussels Sprouts
45 min.
2
521kcal

Suggestions


If you're looking for a delightful seafood dish that is both elegant and satisfying, look no further than our Petrale Sole with Lemon-Shallot Brussels Sprouts. This dish is not only a feast for the eyes but also a treat for the palate, combining the mild, flaky texture of petrale sole with the vibrant crunch of Brussels sprouts, all harmonized by the zesty notes of lemon and shallots.

The preparation is quick and straightforward, making it perfect for a weeknight dinner or a special lunch. In just 45 minutes, you can impress your family or guests with a restaurant-quality meal that highlights the fresh flavors of the season. The golden-brown fillets of petrale sole are coated in a light flour mixture that crisps beautifully when cooked, providing a wonderful contrast to the tender, savory Brussels sprouts simmered in a flavorful broth.

This recipe not only packs a punch in taste but is also balanced in nutrition, giving your meal a delightful mix of protein, healthy fats, and wholesome carbohydrates. Whether you're a seasoned cook or a beginner, this dish offers an opportunity to explore cooking seafood with ease. Get ready to savor every bite, and maybe even make it a regular addition to your culinary repertoire. Bon Appétit!

Ingredients

  • 0.3 cup all purpose flour 
  • ounces brussels sprouts trimmed thinly sliced lengthwise
  • teaspoon coarse kosher salt 
  • 0.5 teaspoon ground pepper plus additional white for seasoning
  • teaspoons lemon zest finely grated
  • tablespoons olive oil divided
  • teaspoon parsley fresh italian chopped
  • 0.8 cup shallots thinly sliced
  • 12 ounces petrale sole fillets 
  • tablespoon butter unsalted
  • cup vegetable broth 

Equipment

  • bowl
  • frying pan
  • aluminum foil

Directions

  1. Combine flour, lemon peel, coarse salt, and1/2 teaspoon white pepper in shallow bowl.
  2. Heat 1 tablespoon olive oil in each of2 large skillets over medium heat. Coatfish in flour mixture and shake off excess.
  3. Add fish to skillets and cook until opaqueand golden brown, 1 to 2 minutes per side.
  4. Remove from heat and season to taste withsalt. Cover loosely with foil and set aside.
  5. Wipe out 1 skillet.
  6. Add remaining1 tablespoon olive oil and heat over mediumheat.
  7. Add shallots and sauté until almosttranslucent, about 2 minutes.
  8. Add brusselssprouts and broth. Increase heat to mediumhighand cook, stirring occasionally, untilbrussels sprouts are tender and liquidis almost completely absorbed, about 8minutes.
  9. Remove from heat. Stir in butter.Season to taste with salt and white pepper.
  10. Spoon brussels sprouts onto plates.Top with fish, sprinkle with choppedparsley, and serve.
  11. Bon Appétit

Nutrition Facts

Calories521kcal
Protein20.99%
Fat51.51%
Carbs27.5%

Properties

Glycemic Index
107
Glycemic Load
14.32
Inflammation Score
-9
Nutrition Score
31.92782567895%

Flavonoids

Naringenin
2.8mg
Apigenin
0.13mg
Luteolin
0.31mg
Kaempferol
0.73mg
Myricetin
0.01mg
Quercetin
1.63mg

Nutrients percent of daily need

Calories:520.54kcal
26.03%
Fat:30.47g
46.88%
Saturated Fat:7.34g
45.87%
Carbohydrates:36.61g
12.2%
Net Carbohydrates:29.78g
10.83%
Sugar:9.98g
11.09%
Cholesterol:91.59mg
30.53%
Sodium:1804.1mg
78.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.94g
55.88%
Vitamin K:165.41µg
157.54%
Vitamin C:82.14mg
99.56%
Selenium:53.07µg
75.82%
Phosphorus:560.26mg
56.03%
Manganese:0.7mg
35.05%
Vitamin E:5.06mg
33.71%
Vitamin B6:0.67mg
33.51%
Vitamin D:4.87µg
32.45%
Vitamin B12:1.93µg
32.23%
Folate:119.74µg
29.93%
Fiber:6.84g
27.35%
Potassium:922.01mg
26.34%
Vitamin A:1131.36IU
22.63%
Vitamin B1:0.33mg
22.22%
Iron:3.51mg
19.48%
Magnesium:73.19mg
18.3%
Vitamin B3:3.52mg
17.58%
Vitamin B2:0.21mg
12.36%
Calcium:113.3mg
11.33%
Copper:0.2mg
10.05%
Zinc:1.39mg
9.24%
Vitamin B5:0.92mg
9.17%
Source:Epicurious