Sole with Bananas

Health score
6%
Sole with Bananas
45 min.
6
229kcal

Suggestions


Discover the delightful fusion of flavors in our Sole with Bananas recipe, a unique dish that elevates your dining experience to new heights. This exquisite main course combines the delicate taste of sole fish with the surprising sweetness of ripe bananas, creating a symphony of flavors that will tantalize your taste buds.

Ready in just 45 minutes, this dish is perfect for lunch or dinner, serving up to six people with a satisfying caloric count of 229 kcal per serving. Imagine the aroma of sautéed butter mingling with fresh lime juice and the rich scent of Parmesan cheese as it bakes to a golden perfection in your oven.

Not only is this recipe simple to prepare, but it also offers a stunning presentation that is sure to impress your guests. The combination of savory and sweet, along with the creamy sauce that envelops the sole and bananas, makes it a memorable meal for any occasion. Whether you're hosting a dinner party or enjoying a quiet evening at home, Sole with Bananas is a dish that will leave everyone asking for seconds.

Join us in creating this culinary masterpiece that showcases the beauty of unexpected ingredients coming together in harmony. Your taste buds will thank you!

Ingredients

  • 3  bananas sliced lengthwise
  • 2 tablespoons butter 
  • 1 tablespoon flour all-purpose
  • 2 tablespoons juice of lime fresh
  • 1 cup milk 
  • 0.3 cup parmesan cheese grated
  • 6 servings salt and pepper to taste
  • 24 ounce fillets sole 
  • 0.5 cup white wine 

Equipment

  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a medium saucepan over medium heat, blend the butter, flour, and milk. Cook, stirring constantly, until a thick sauce has formed.
  3. Arrange sole in a single layer in a medium baking dish, and cover with the wine and lime juice. Season with salt and pepper.
  4. Pour 1/2 the sauce over the fish. Arrange bananas over the fish, and cover with remaining sauce.
  5. Sprinkle with Parmesan cheese.
  6. Bake 25 minutes in the preheated oven, until the cheese is lightly browned and the fish is easily flaked with a fork.
  7. Drain any of the remaining wine and lime juice mixture before serving.

Nutrition Facts

Calories229kcal
Protein31.94%
Fat35.58%
Carbs32.48%

Properties

Glycemic Index
38.8
Glycemic Load
8.02
Inflammation Score
-5
Nutrition Score
11.95217396902%

Flavonoids

Malvidin
0.01mg
Catechin
3.75mg
Epicatechin
0.12mg
Eriodictyol
0.11mg
Hesperetin
0.53mg
Naringenin
0.09mg
Kaempferol
0.07mg
Myricetin
0.01mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:229.49kcal
11.47%
Fat:8.65g
13.31%
Saturated Fat:4.37g
27.31%
Carbohydrates:17.77g
5.92%
Net Carbohydrates:16.18g
5.88%
Sugar:9.44g
10.49%
Cholesterol:69.57mg
23.19%
Sodium:405.73mg
17.64%
Alcohol:2.06g
100%
Alcohol %:1.05%
100%
Protein:17.48g
34.95%
Selenium:33.48µg
47.83%
Phosphorus:373mg
37.3%
Vitamin B12:1.57µg
26.09%
Vitamin D:3.64µg
24.29%
Vitamin B6:0.37mg
18.42%
Potassium:483.87mg
13.82%
Calcium:117.54mg
11.75%
Magnesium:45.45mg
11.36%
Manganese:0.21mg
10.68%
Vitamin B2:0.15mg
8.69%
Vitamin B3:1.72mg
8.61%
Vitamin C:6.63mg
8.04%
Fiber:1.59g
6.35%
Vitamin E:0.94mg
6.23%
Vitamin B5:0.6mg
5.98%
Vitamin A:296.22IU
5.92%
Zinc:0.84mg
5.6%
Vitamin B1:0.08mg
5.3%
Folate:20.85µg
5.21%
Copper:0.07mg
3.69%
Iron:0.5mg
2.75%
Source:Allrecipes