Sole with Lemon Cream

Health score
11%
Sole with Lemon Cream
45 min.
4
391kcal

Suggestions

Ingredients

  • tablespoons butter 
  • 0.3 cup flour 
  • tablespoons parsley fresh chopped
  • 0.3 teaspoon fresh-ground pepper black
  • 0.8 cup heavy cream 
  • tablespoon juice of lemon 
  • 0.5  lemon zest grated
  • 0.8 teaspoon salt 
  • pounds sole fillets 

Equipment

  • frying pan

Directions

  1. In a large nonstick frying pan, melt the butter over moderate heat.
  2. Sprinkle the sole with 1/2 teaspoon of the salt and the pepper. Dust the sole with the flour and shake off any excess.
  3. Put the sole in the pan and cook for 2 minutes. Turn and cook until just done, about 2 minutes longer.
  4. Remove the sole from the pan.
  5. Add the cream and lemon zest to the pan. Bring to a simmer and cook until starting to thicken, about 2 minutes. Stir in the remaining 1/4 teaspoon salt, the lemon juice, and parsley.
  6. Serve the sauce over the fish.
  7. Fish Alternatives: Other members of the flounder family, such as sand dab or fluke, will go well with the sauce, as will such mild fish fillets as trout, hake, or whiting.
  8. Wine Recommendation: A ripe, full-flavored chardonnay with oak overtones will be well suited to the richness of this creamy dish. Try a bottle from California or Australia.

Nutrition Facts

Calories391kcal
Protein31.2%
Fat60.76%
Carbs8.04%

Properties

Glycemic Index
47.25
Glycemic Load
4.35
Inflammation Score
-7
Nutrition Score
18.80782601626%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
4.31mg
Luteolin
0.02mg
Kaempferol
0.03mg
Myricetin
0.3mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:391.32kcal
19.57%
Fat:26.27g
40.42%
Saturated Fat:14.88g
93%
Carbohydrates:7.82g
2.61%
Net Carbohydrates:7.42g
2.7%
Sugar:1.47g
1.64%
Cholesterol:167.53mg
55.84%
Sodium:678.17mg
29.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.35g
60.71%
Selenium:64.4µg
92%
Phosphorus:609.27mg
60.93%
Vitamin D:7.06µg
47.1%
Vitamin B12:2.65µg
44.1%
Vitamin K:35.17µg
33.5%
Vitamin A:1075.52IU
21.51%
Vitamin B3:2.89mg
14.43%
Vitamin E:2.03mg
13.54%
Potassium:433.2mg
12.38%
Vitamin B6:0.25mg
12.34%
Magnesium:47.37mg
11.84%
Vitamin B2:0.17mg
10.21%
Calcium:84.75mg
8.47%
Vitamin B1:0.12mg
8.25%
Folate:31.54µg
7.89%
Vitamin C:5.35mg
6.48%
Zinc:0.92mg
6.14%
Vitamin B5:0.59mg
5.92%
Iron:0.97mg
5.36%
Manganese:0.11mg
5.31%
Copper:0.07mg
3.28%
Fiber:0.4g
1.6%
Source:My Recipes