Braised Sole with Tarragon & Chives Recipe With Nutrition Data and Calorie Count
Braised Sole with Tarragon & Chives
Delicious fish dish using sole that you can substitute with haddock, salmon, halibut or any other firm fresh fish.
Yields:
2 servings
Meal Type:
Main Dish
Rating:
Ingredients
- 2 fillets dover sole
- 1/3 cup water
- 3 fl oz dry white wine
- 1/4 cup chopped onion
- 1/4 cup chopped celery
- 1 wedge or slice lemon
- 1 tsp light buttery spread
- 1/4 cup chopped onion
- 1/3 tbsp leaves tarragon
- 2/3 tbsp chopped chives
Directions
- For the poaching liquid; in a medium heavy saucepan combine water, wine, onions, celery and lemon and simmer for 15 minutes. Strain and keep warm.
- For the sole; in a large heavy frying pan melt the butter over medium heat and saute onions until translucent, about five minutes.
- Put fish in pan with onions. Pour poaching liquid around the fish along with tarragon and simmer gently for eight minutes or until fish is firm to the touch and white in the center.
- Using a slotted spoon, remove the fish to a heated platter.
- Add chives and a little of the poaching liquid on top of fish.
- Serve at once.
- Note: based on recipe from Anna and Michael Olson's Cook At Home cookbook.
Nutrition Facts
Serving Size
1 serving
Daily Values
Calories
Amount Per Serving
214
% Daily Value*
-
Total FatAmount Per Serving 2.85g% Daily Value 4%
-
Saturated FatAmount Per Serving 0.736g
-
Trans FatAmount Per Serving 0g
-
Polyunsaturated FatAmount Per Serving 0.838g
-
Monounsaturated FatAmount Per Serving 0.726g
-
-
CholesterolAmount Per Serving 78mg% Daily Value 26%
-
SodiumAmount Per Serving 161mg% Daily Value 7%
-
Total CarbohydrateAmount Per Serving 6.08g% Daily Value 2%
-
Dietary FiberAmount Per Serving 0.9g% Daily Value 3%
-
Total SugarsAmount Per Serving 2.48gIncludes -g Added Sugars
-
-
ProteinAmount Per Serving 31.34g
Nutrients Declaration Requirement
-
Vitamin AAmount Per Serving 2mcg% Daily Value 0%
-
Vitamin CAmount Per Serving 9mg% Daily Value 10%
-
Vitamin DAmount Per Serving -mcg% Daily Value -%
-
CalciumAmount Per Serving 4mg% Daily Value 0%
-
IronAmount Per Serving 5mg% Daily Value 28%
-
PotassiumAmount Per Serving 728mg% Daily Value 15%
Nutrition summary:
- Calories 214 KCal
- Fat 2.85 g
- Carbs 6.08 g
- Protein 31.34 g
There are 214 calories in 1 serving of Braised Sole with Tarragon & Chives.
How long would it take to burn off 214 KCal? |
|
---|---|
Basketball |
21 minutes |
Cycling (10 MPH) |
29 minutes |
Jogging |
17 minutes |
Running |
14 minutes |
Swimming (crawl, moderate pace) |
21 minutes |
Walking |
25 minutes |
Weight Training |
25 minutes |
Values estimated based on person weighing 160 lbs. |