Sole with Anchovy Sauce

Health score
1%
Sole with Anchovy Sauce
45 min.
4
339kcal

Suggestions

Ingredients

  • fillet anchovy 
  • teaspoons blanched almonds and finely chopped
  • 1.5 tablespoons butter fresh
  • teaspoons chives finely chopped
  • tablespoons ghee 
  • 0.5 cup cooking wine dry white
  • servings flour 
  •  lemon soles whole black
  • tablespoon plum brandy 
  • 12  oregano leaves or dried fresh
  • teaspoons parsley finely chopped
  • servings salt and pepper black

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. Season fish with salt and pepper and roll in flour.
  2. Place clarified butter in heated pan and add floured fish. Cook gently for four minutes.
  3. Place 1 1/2 tablespoons fresh butter in a saucepan and add 4 anchovy fillets. Smash anchovies into the butter and allow butter to foam, then draw away from heat and mix anchovies well into butter.
  4. Add chives, parsley, oregano leaves and blanched almonds to anchovy butter. Moisten with white wine and marsala. Bring to a boil.
  5. Place soles on a warmed serving dish slightly overlapping them, and nap with the sauce.

Nutrition Facts

Calories339kcal
Protein3.93%
Fat78.29%
Carbs17.78%

Properties

Glycemic Index
61.88
Glycemic Load
5.2
Inflammation Score
-10
Nutrition Score
7.9908694935882%

Flavonoids

Petunidin
0.25mg
Delphinidin
0.15mg
Malvidin
3.57mg
Peonidin
0.15mg
Catechin
0.6mg
Epicatechin
0.45mg
Eriodictyol
11.53mg
Hesperetin
15.19mg
Naringenin
0.41mg
Apigenin
0.11mg
Luteolin
1.03mg
Isorhamnetin
0.03mg
Kaempferol
0.07mg
Myricetin
0.28mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:339.36kcal
16.97%
Fat:28.78g
44.27%
Saturated Fat:16.88g
105.47%
Carbohydrates:14.71g
4.9%
Net Carbohydrates:11.4g
4.15%
Sugar:2.22g
2.47%
Cholesterol:71.29mg
23.76%
Sodium:236.59mg
10.29%
Alcohol:3.66g
100%
Alcohol %:3.46%
100%
Protein:3.25g
6.5%
Vitamin C:29.05mg
35.21%
Vitamin K:21.05µg
20.05%
Manganese:0.32mg
15.85%
Fiber:3.3g
13.2%
Iron:2.11mg
11.71%
Vitamin E:1.49mg
9.95%
Calcium:80.94mg
8.09%
Folate:29.66µg
7.42%
Magnesium:27.43mg
6.86%
Vitamin B3:1.35mg
6.74%
Selenium:4.56µg
6.51%
Vitamin B1:0.1mg
6.44%
Vitamin B2:0.1mg
6.05%
Potassium:183.24mg
5.24%
Vitamin B6:0.1mg
5.14%
Phosphorus:49.89mg
4.99%
Copper:0.09mg
4.65%
Vitamin A:222.29IU
4.45%
Zinc:0.37mg
2.47%
Vitamin B5:0.22mg
2.21%