Γλώσσα φιλέτο με μακαρόνια ολικής
Sole fillet with spaghetti and wholemeal pasta

4

Servings

60΄

Preparation / Cooking

3/5

Δυσκολία

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INGREDIENTS

  • 1 packet of (7 THALASSES) sole fillets, cut into cubes
  • 1 bunch of chopped fennel
  • ½ bunch of parsley finely chopped for garnish
  • 1 dry onion, finely chopped
  • 2 cloves of garlic, finely chopped
  • 600 g cherry tomatoes cut in half
  • 100 g white wine
  • 30 g extra virgin olive oil
  • 2 g salt
  • 5 g pepper
  • 250 g wholemeal pasta

METHOD

In a deep pan, heat the olive oil and add the onion and garlic.

Add the wine and wait for the alcohol to evaporate.

Then, add the cherry tomatoes, fennel, sole fillet, salt and pepper and cook for about 15 minutes.

During this time, boil the pasta and drain it.

After the cooking of the sauce with the sole is completed, add the pasta in it and stir lightly. Serve sprinkling with parsley.

Harokopeio University,
Department of Nutrition and Dietetics Science

Nutrition information

Per 100 gr

% RI*

Energy 447 Kcal/ 1871 Kj 22,4%
Fat 11,7 g 16,7%
Saturated Fat 1,9 g 9,7%
Carbohydrate 53,9 g 20,7%
Sugar 7,6 g 8,4%
Dietary fiber 7,5 g
Protein 26 g 51,9%
Salt 1,6 g 26,7%

RI= *Reference intake of an average adult (8400 KJ / 2000 kcal)

Created with
7 THALASSES Yellowfin Sole fillets
Γλώσσα Φιλέτο
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