Sole Fillets with Spring Onion "Hay

Gluten Free
Dairy Free
Health score
12%
Sole Fillets with Spring Onion "Hay
25 min.
4
260kcal

Suggestions

Ingredients

  • servings canola oil 
  •  green onions trimmed halved lengthwise
  • 1.5 tablespoons juice of lemon 
  • 1.5 tablespoons juice of lime 
  • teaspoon mirin 
  • fillet petrale sole ( 1 lb. total)
  • tablespoons soya sauce 

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • tongs

Directions

  1. Heat 1/4 in. oil in a large frying pan over medium-high heat. Fry onions in 2 batches until light golden and crisp, turning once with tongs, about 5 minutes per batch.
  2. Drain on paper towels.
  3. Meanwhile, whisk together citrus juices, soy sauce, and mirin in a small bowl.
  4. Pour off all but a film of oil from frying pan. Fry fish in batches until cooked through, 2 minutes per side.
  5. Transfer fish to plates and pat off oil with a paper towel.
  6. Drizzle with some citrus sauce and top with spring onions.
  7. Serve with remaining sauce.
  8. *Find fat-bulbed spring onions (regular onions picked young) at farmers' markets and Latino markets.

Nutrition Facts

Calories260kcal
Protein34.53%
Fat59.89%
Carbs5.58%

Properties

Glycemic Index
11.75
Glycemic Load
0.43
Inflammation Score
-5
Nutrition Score
15.593912912452%

Flavonoids

Eriodictyol
0.4mg
Hesperetin
1.32mg
Naringenin
0.1mg
Kaempferol
0.33mg
Quercetin
2.61mg

Nutrients percent of daily need

Calories:260.32kcal
13.02%
Fat:17.35g
26.7%
Saturated Fat:1.79g
11.2%
Carbohydrates:3.64g
1.21%
Net Carbohydrates:2.9g
1.06%
Sugar:1.24g
1.38%
Cholesterol:76.5mg
25.5%
Sodium:654.01mg
28.44%
Alcohol:0.13g
100%
Alcohol %:0.07%
100%
Protein:22.51g
45.02%
Selenium:45.45µg
64.92%
Vitamin K:59.87µg
57.01%
Phosphorus:450.22mg
45.02%
Vitamin B12:1.92µg
32.02%
Vitamin D:4.76µg
31.73%
Vitamin E:3.67mg
24.49%
Vitamin B3:2.26mg
11.31%
Potassium:369.7mg
10.56%
Vitamin B6:0.2mg
10.2%
Vitamin C:8.38mg
10.15%
Magnesium:39.79mg
9.95%
Folate:27.17µg
6.79%
Vitamin A:298.53IU
5.97%
Calcium:55.9mg
5.59%
Manganese:0.11mg
5.44%
Iron:0.88mg
4.92%
Zinc:0.68mg
4.56%
Vitamin B2:0.07mg
4.03%
Vitamin B1:0.06mg
3.91%
Vitamin B5:0.38mg
3.81%
Copper:0.07mg
3.34%
Fiber:0.74g
2.94%
Source:My Recipes