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Recipe by Emporion
Baked sole is a delicious fish main course, typical of Italian cuisine. The sole, seasoned with a tasty tomato sauce and accompanied by roasted zucchini, is baked for about 25 minutes. This dish is light, flavorful, and very simple to prepare.
Portion: the weight of the ingredients divided by 4 portions, excluding ingredients marked “to taste” and those not considered by the analysis, such as broth. It does not change with the portion selector.
Step 1 of 9: Cook the sliced zucchini in a pan with hot oil; salt and pepper them, add some chopped basil and a sprig of rosemary
Step 2 of 9: Meanwhile, mix the chopped tomato with 30 g of butter and season with salt
Step 3 of 9: Combine the tomato with the zucchini when they are almost cooked and let them absorb the flavor well, then keep them warm
Step 4 of 9: In a separate pan, brown 50 g of butter and lay in the sole fillets
Step 5 of 9: Brown them well on both sides until they are crisp
Step 6 of 9: Now butter an ovenproof dish with the remaining butter, arrange the fillets in it, and cover them with the zucchini and tomato
Step 7 of 9: Sprinkle with grated bread crumbs and finish with the melted butter
Step 8 of 9: Put the dish in the oven at 180 degrees until the surface is golden
Step 9 of 9: Before serving, sprinkle with chopped basil and lemon
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In summary: Not suitable for vegans · Not suitable for vegetarians · Contains lactose · Contains nickel · Allergens detected: Gluten, Fish, and Milk and dairy products
In gray: not detectedDetected
| Average values | Per serving361 g · 1 of 4 | Per 100 g |
|---|---|---|
| Energy | 1,742 kJ416 kcal | 482 kJ115 kcal |
| Fat | 33.21 g | 9.2 g |
| of which saturated fatty acids | 15.74 g | 4.36 g |
| Carbohydrates | 6.86 g | 1.9 g |
| of which sugars | 5.7 g | 1.58 g |
| Fibre | 2.92 g | 0.81 g |
| Protein | 21.7 g | 6.01 g |
| Salt | 0.29 g | 0.08 g |
Calculated based on the recipe ingredients: it does not take traces or the composition of the products you use into account. Automatic analysis, limited to certain aspects: it may contain errors, so always check the label.
