My Fish For The Sole Recipe
Recipe By Better Butter
I make this with sole i suppose you can make it with any white fish -- basa or bhetki or snapper you can have just the fish and vegetables, or with wholegrain bread or with wheat spaghetti your choice.
3.7
17 Rating -
Rate
15minstotal
15minsCook
15m.total
15m.Cook
plan
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ingredients serve
serve1
Add to Shopping ListIngredients for My Fish For The Sole Recipe
- 2-3 Sole Fillets
- 1 Tomato: large cut in rings
- 2 teaspoon Garlic: finely minced
- 1 Onion: large cut in rings
- None Brocolli: a few florets
- 1 tablespoon Thai Spring Roll Sauce or any sweet and sour sauce
- 3 tablespoon Light soya sauce
- 2 teaspoon Vinegar
- 2 tablespoon olive oil or Sesame Oil
- 1 Whole dry chilli: broken into bits
- 1-1.50 tablespoon Flour
- NaN As required chilli flakes
- NaN As required Herb Salt
- 2-3 Sole Fillets
- As required spinach or Mustard Greens or Haak; whole leaves washed
- 1-1.50 tablespoon Flour
Nutrition
value
value
849
calories per serving
42 g Fat100 g Protein16 g Carbs20 g FiberOther
Current Totals
- Fat42g
- Protein100g
- Carbs16g
- Fiber20g
MacroNutrients
- Carbs16g
- Protein100g
- Fiber20g
Fats
- Fat42g
Vitamins & Minerals
- Calcium362mg
- Iron10mg
- Vitamin A2377mcg
- Vitamin B1< 1mg
- Vitamin B2< 1mg
- Vitamin B34mg
- Vitamin B6290mg
- Vitamin B96093mcg
- Vitamin B120mcg
- Vitamin C82mg
- Vitamin E7mg
- Copper< 1mcg
- Magnesium345mg
- Manganese2mg
- Phosphorus794mg
- Selenium184mcg
- Zinc4mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
Recipe By Better Butter